Warm-Up: Coach’s Choice
Strength/Skill: Dynamic Overhead Squats
1 x 1
Stimulus/Focus: 15 Minutes to find a heavy single.
WOD: Five 4-Minute Rounds
8 Handstand Push-Ups
16 American KB Swings (1.5/1)(1/25lbs)
24 Alternating Lunges
RX+: Strict HSPU, (2/1.5)(1.5/1), KB goblet lunges
Stimulus/Focus: Complete this work as quickly as possible. You will have the remaining time in the four minutes to rest. You will complete this 5 times and have five separate scores.
Cool Down: Tabata Candlestick Raises
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 75%. Get AHAP. Lift on a 2- minute clock.
WOD: 15 Minute AMRAP
10 Deadlifts (135/95)(95/65)
20 Wall Balls (20/14)(14/10)
30 Double Unders
Stimulus/Focus: Settle into this workout and just keep moving. Attempt to complete all reps unbroken. Aim for 0+18. 🙂
Cool Down: Tabata Side Plank Holds
Warm-Up: Coach’s Choice
Strength/Skill: Max Height Box Jump
15 Minutes to Find a Max Height Box Jump
WOD: For Distance (Feet)
5 Rounds (3 Minutes Work/3 Minutes of Rest)
20/15 Calorie Row
15 Box Jumps (24/20)
*Masters may step up. Everyone must step down.
As many 25ft Farmers Carries (50/35)(35/20) as possible in Remaining Time (Must cross the five foot section line to count the feet in your score).
Stimulus/Focus: Complete the row and box jumps, then score total feet completed for the farmer carries. Use 2 dumbbells for the carries.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 80%. Get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (30 Minute Time Cap)
400 Meter Run
15 Pull Ups
30 Strict Push Ups
45 Air Squats
*RX+: Vested (20/14)
Stimulus/Focus: This is Murph prep. Focus on good form. If you are considering wearing a vest in Murph, it would be a good idea to try it here.
Cool Down: 400 Meter Walk
Warm-Up: Coach’s Choice
Strength/Skill: Hang Power Snatch
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 75% of 1 rep max snatch. Get AHAP. Lift on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
21-18-15-12-9-6-3 Reps of
Burpees Over the Dumbbell
Alternating Dumbbell Hang Power Snatch (35/20)(20/15)
Stimulus/Focus: The weight is light. Complete all snatches unbroken. Find a steady pace on the burpees.
Cool Down: 3 Rounds
20 Mountain Climbers
10 Dumbbell Front Rack Squats
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Push Press
3 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest)
10/7 Calorie Row
5 Dumbbell Push Press (50/35)(35/20)
Stimulus/Focus: This is a classic push pull workout. Push hard in your two minutes of work. You have equal time to rest. You’ll have five separate scores.
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Clean and Jerk
1 x 1
Stimulus/Focus: Spend 20 minutes finding your max clean and jerk (any style clean and any style jerk is acceptable),
WOD: 20 Minute GAFAP
1 Pull Up
1 Strict Push Up
1 Air Squat
1 Shuttle Run (25′ Down and 25′ Back)
*Add 1 rep to each movement (including the shuttle run) each round.
Stimulus/Focus: This is Murph practice! Focus on good movement on all your reps.
Cool Down: Tabata Seated Knees to Elbows
Warm-Up: Coach’s Choice
Strength/Skill: Goat Work: Spend 15 minutes working on goats-double unders, rope climbs, pull ups, box jumps, mobility, etc.
WOD: Partner 30 Minute AMRAP
100 Double Unders
90 Slam Balls (30/20)(20/15)
80 Alternating Lunges
70 Alternating Dumbbell Snatches (50/35)(35/20)
60 Ab Mat Sit Ups
50 Wall Balls (20/14)(14/10)
40 Strict Push Ups
30 Ground to Overhead (45/25)(25/15)
20 Toes to Bar
10 Rope Climbs
Stimulus/Focus: One partner works, one partner rests. Divide the work however you would like. Must complete each movement in the order listed above.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength/Skill: Clean Grip Deadlift
5 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
WOD: For Time (16 Minute Cap)
15-12-9-6-3
Deadlifts (275/185)(185/135)
Burpee Pull Ups (6″ Target)
Stimulus/Focus: This weight should be heavy. You will likely complete the deadlift reps in singles. If you cannot do a burpee pull up, do a burpee and then step up on a riser to decrease the jumping distance.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions
