Warm up: Coach’s Choice
Strength/Skill: Thruster
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the five sets of three. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
30 Double Unders
20 Thrusters (75/55)(55/35)
10 Burpees
Stimulus/Focus: This will be a cardiovascular burn. The weight on the bar should be light enough to go unbroken or take one break. Just keep moving! Aim for 4-5 rounds.
Cool Down: Tabata Candlestick Raises
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: Shoulder Press
5 x 5
Stimulus/Focus: Use 75% for all five sets of five reps. Lift on a 2-minute clock.
WOD: Teams of 2 – You go, I go
10 Minute AMRAP
3 Strict Pull Ups
2 Alternating Dumbbell Snatch (50/35)(35/20)
1 Overhead Dumbbell Squat (50/35)(35/20)
2-Minute Rest
10 Minute AMRAP
1 Kettlebell Farmer’s Carry (2/1.5)(1.5/1)
2 Strict Handstand Push ups
3 Box Jumps (30/24)
Stimulus/Focus: One partner works while the other partner rests. Sprint your round. You will have a separate score for the two workouts. There will be two minutes to rest between workouts.
Cool Down: Partner Choice!
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 50% and get AHAP across the six sets of three tempo deadlifts. Each deadlift is a 5-second up and 5-second down. Lift on a 3 minute clock.
WOD: 10 Rounds for Time (18 Minute Cap)
6 Hang Power Cleans
9 Power Cleans
12 Deadlifts
RX: (95/65)(65/45)
RX+: (135/95)(95/65)
Stimulus/Focus: Try to go unbroken on your rounds if possible. If you cannot hold onto the barbell that long-take one break between movements.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP across the five sets of two. Lift on a 2-minute clock.
WOD: 4 Rounds 6 Minutes Work/2 Minutes Rest
A) AMRAP
15/12 Calorie Row
10 Ring Rows
5 Ring Dips
B) AMRAP
15/12 Calorie Bike (Alternate Erg/Assault)
10 Burpees
5 Ring Pull Ups
Stimulus/Focus: You’ll do each of these workouts twice (ABAB). You will work for 6 minutes and record your reps for that workout-yes, guys have more reps in a round than girls do. It is okay! Make sure you do the assault bike one round and the bike erg the other round.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Pause Back Squats
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 50% and get AHAP across the five sets of three. Pause for two seconds in the bottom of the squat. Lift on a 2-minute clock.
Paused Back Squat + Back Squat
10 x 1 +1
Stimulus/Focus: Using 80% of your heaviest set from strength, complete one pause squat + one regular back squat every thirty seconds for 5 minutes.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Back Squats (95/65)
3-6-9-12-15-18-21
Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Attempt to do each round unbroken. If needed, take one break in each of the bigger sets.
Cool Down: 3 Rounds for Quality:
12 V-ups
12 Sit-ups
12 Second Hollow Rock Hold
Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: 30 Minute AMRAP
400 Meter Run
40 Double Unders
40 Alternating Bodyweight Lunges
40 Ab Mat Sit Ups
4 Rope Climb
Stimulus/Focus: Find a pace and keep moving. Thirty minutes is a long time domain! The run counts as one rep. If you get out the door before time expires, go ahead and finish the run and count the +1 rep. Aim for four rounds.
Cool Down: Tabata Superman Holds
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: Power Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
Power Snatch
10 x 2 Singles
Stimulus/Focus: Use 80% of your heaviest double from today. Perform two quick singles every 30 seconds for 5 minutes.
WOD: 5 RFT (18 Minute Cap)
30 Double Unders
20 Kettlebell Swings
10 Pull Ups
Stimulus/Focus: This will be grip intensive. Try to keep work unbroken or in no more than two sets for each movement.
Cool Down: 3 Rounds
20 GHD Sit Ups
20 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Strength Metcon: Minute 1: ME Front Squats @ 90%
Minute 2: Rest and Change Weight
*Repeat for 5 total rounds (90%, 80%, 70%, 60%, 50%)
Stimulus/Focus: These reps will come from the rack. They do not have to be unbroken. You will have a rep count for each of the five working minutes.
WOD: 10 Minute GAFAP
1 Slam Ball (30/20)(20/15)
1 Box Jumps (24/20)
*Add 1 rep to both movements each round.
*Masters may step up. Everyone steps down.
Stimulus/Focus: This is a short time domain. Just keep moving. Try to keep all reps unbroken.
Cool Down: Tabata Chin Over the Bar Holds
