Warm up: Coach’s Choice
Strength/Skill: Back Squat
6 x 6
Stimulus/Focus: Use 80% for all six sets of six. Lift on a 2-minute clock.
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Alternating Dumbbell Snatch (50/35)(35/20)
5-4-3-2-1
Rope Climbs
Stimulus/Focus: Break work as needed. Take short rests between sets.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
10 Strict Push Ups
Warm up: Coach’s Choice
Strength/Skill: Floor Press
7 x 7
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
WOD: Four Six-Minute Rounds
20/15 Calorie Bike
10 Toes to Bar
20/15 Calorie Row
10 Burpees
Stimulus/Focus: Complete this work as quickly as possible so you have time to rest before repeating. You will go through this sequence of work four times and will have a separate score for each round. You will use the assault bike for two rounds and the bike erg for two. If you can’t finish the work within the time domain, cut the reps in order to give yourself at least a minute to rest.
Cool Down: Tabata Handstand Hold
Warm up: Coach’s Choice
Strength/Skill: Snatch Pull + Below the knee Snatch + Snatch
1 x 1
Stimulus/Focus: Use 10 minutes to get as heavy as you can on this complex.
Snatch Pull + Below the knee Snatch + Snatch
8 x 1
Stimulus/Focus: Complete one complex every 90 seconds for 8 rounds. Use 90%
WOD: Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Cool Down: 3 Rounds
100 Meter Run
15 Ab Mat Wall Ball Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Strength
Three Three-Minute Rounds
6+6 Bulgarian Split Squats with 1x KB
6+6 Single Leg RDL with 1x KB
WOD: 20 Minute AMRAP
5 Handstand Push Ups
10 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
15 Slam Balls (30/20)(20/15)
Stimulus/Focus: Twenty minutes is a long time domain. Find a pace and settle into it. Aim for 8-10 rounds.
Cool Down: 6 Minute EMOM Alternating
Minute 1: 40 Second Plank
Minute 2: 40 Russian Twists
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
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock.
WOD: 4 RFT (30 Minute Cap)
800m Run
10 Clean and Jerks (135/95)(95/65)
10 Pull Ups
RX+: (185/135)(135/95); chest to bar pull ups
Stimulus/Focus: This workout taxes your cardiovascular system and forces you to lift heavy while fatigued.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Ring Dips
Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (25 Minute Cap)
150 Double-Unders
125 Ab Mat Sit Ups
100 Box Step-Ups
75 Deadlifts
50 Burpees
25 Strict Handstand Push-Ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
Masters RX: Barbell (75/55) and Seated Dumbbell Presses (20/15)
Stimulus/Focus: Have fun with this chipper! Complete big sets of work and take quick breaks. When you get to the strict handstand push ups, choose a scale that challenges you.
Cool Down: 3 Rounds
10 Ring Rows
10 Supermans (2-Second Holds)
Warm up: Coach’s Choice
Strength/Skill: Push Press
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock.
WOD: Five 4-Minute Rounds
5 Wall Walks
10 Kettlebell Swings (1.5/1)(1/25#)
20 Alternating Lunges
Stimulus/Focus: Push through the work as quickly as possible. You will rest the remaining time you have in the four-minute round. You will repeat for five rounds. You will have a time for each of five rounds.
Cool Down: Alternating Tabata
Lying Windshield Wiper
Hollow Rock Hold
Warm up: Coaches Choice
Strength/Skill: Paused Front Squat + Front Squat
5 x 1+2
Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP on a 2-minute clock. The complex will be a 2-second pause front squat + 2 front squats.
WOD: 10 Rounds (25 Minute Cap)
5 Pull Ups
10 Strict Push Ups
15 Air Squats
100 Meter Run
Stimulus/Focus: Focus on good form and quick transitions.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Ring Work
Stimulus/Focus: Spend 10 minutes finding your ring muscle up progression.
WOD: 30 Minute Partner AMRAP
You Go, I Go Format
25 Double Unders
10 Wall Balls (20/14)(14/10)
1 Ring Muscle Up
Stimulus/Focus: This is a long time domain. The partner-style format and low rep scheme should allow you to move quickly through it. You will rest while your partner works, so push as hard as you can in your round of work.
Cool Down: Partner Choice
