Warm up: Coach’s Choice
Strength/Skill: Rope Climb
Stimulus/Focus: Refine the skill for the workout.
WOD: 10 Minute AMRAP
10 Push Ups
1 Rope Climb
*Rest 2 Minutes Before Next AMARP*
10 Minute AMRAP
10 Air Squats
1 Rope Climb
*Rest 2 Minutes Before Next AMARP*
10 Minute AMRAP
10 Ab Mat Sit Ups
1 Rope Climb
Cool Down: Tabata Ring Rows or Pull Ups
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Time Cap)
21-18-15-12-9-6-3
Alternating Single Arm Devils Press (50/35)(35/20)
Weighted Box Step Ups (50/35)(35/20)
*One dumbbell for both movements.
*May hold dumbbell however you would like on the step ups.
*20″ box for all athletes.
Stimulus/Focus: This will be a grind. Just find a steady pace and keep moving.
Cool Down: 400 Meter Dumbbell Carry
Warm up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (24 Minute Cap)
400m Run
50 Double Unders
25 Deadlifts (135/95)(95/65)
Stimulus/Focus: Push hard on the run. Try to do your work in no more than 2 sets for each movement.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for one rep on each side.
Back Rack Lunge
10 x 1
Stimulus/Focus: Use 90% of your heaviest from today and complete a rep on each side every minute on the minute for 10 minutes.
WOD: 10 Minute AMRAP
10 Left Arm Hang Snatches (1.5/1)(1/25#)
10 Left Arm Overhead Alternating Lunges (1.5/1)(1/25#)
10 Right Arm Hang Snatches (1.5/1)(1/25#)
10 Right Arm Overhead Alternating Lunges (1.5/1)(1/25#)
Stimulus/Focus: Try to do all the work on one side without putting the kettlebell down, but if needed break after the 9th hang snatch. Then, complete the 10th and go right into the lunges. Aim for 5 rounds.
Cool Down: Tabata Handstand 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: Hang Power Snatch
3 – 3 – 3 – 2 – 2 – 2 – 1 – 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 90-second clock.
WOD: Partner You Go, I Go (20 Minute AMRAP)
30 Double Unders
10 Handstand Push Ups
1 Ring Muscle Up
Stimulus/Focus: Have fun with a partner and work some more challenging gymnastics skills.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 x 10
Stimulus/Focus: Use your bodyweight for this strength. Lift on a 3-minute clock.
WOD: For Time (8 Minute Cap)
21-15-9
Wall Balls (20/14)(14/10)
Burpees
Stimulus/Focus: This is a sprint. Push hard to do the wall balls unbroken. Find a steady pace on the burpees and keep moving.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Get Ready to Move!
WOD: Twelve 4-Minute Rounds
400 Meter Run
1000/900 Meter Bike Erg
500/450 Meter Row
25/20 Assault Bike Calories
*Rest the remainder of each round.
Stimulus/Focus: This is a cardio conditioning WOD. The harder you push, the more time you have to rest.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Paused Deadlift
3 x 3 x 3
Stimulus/Focus: Start at 60% and get AHAP. Each lift will have a 2-second pause just off the floor on the way up and on the way down. Lift on a 2-minute clock.
WOD: 25 Minute AMRAP
10 Toes to Bar
15 Dumbbell Deadlifts (50/35)(35/20)
20 Box Jump Overs (24/20)
10 Pull Ups
15 Dumbbell Hang Power Cleans (50/35)(35/20)
20 Box Jump Overs (24/20)
10 Chest to Bar Pull Ups
15 Dumbbell Push Jerks (50/35)(35/20)
20 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: This is a long time domain with a higher rep scheme. The weight should be moderately heavy. It will be taxing on your grip. Break work as needed. Find a steady pace and keep moving.
Cool Down: Tabata Diagonal Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5-4-3-2-1-2-3-4-5
Stimulus/Focus: Start around 70-75% and get AHAP. Lift on a 2-minute clock. If you miss any sets you cannot reattempt them and they do not count in your score.
Strength Metcon: Total Pounds Lifted
WOD: 6 Rounds For Time (15 Minute Cap)
200 Meter Run
20 Kettlebell Swings (1.5/1)(1/25#)
20 Goblet Reverse Lunges (1.5/1)(1/25#)
Stimulus/Focus: Attempt to complete your work without putting the kettlebell down. If needed, break only once in each movement. Push hard on the run each time.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions
