Warm up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the five sets of three reps. Lift on a 2-minute clock.
WOD: 4 Rounds (20 Minute Time Cap)
10 Alternating Pistols
20 Handstand Push Ups
10 Box Jump Overs (24/20)
*Masters may step up
20 Ab Mat Sit Ups
Stimulus/Focus: Try to do big sets of work. Choose scales that challenge you, but are manageable with these rep counts.
Cool Down: 3 Rounds
20 GHD Extensions
10 Ring Rows
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP across the 5 rounds. Lift on a 2-minute clock.
WOD
Metcon
18 Minute AMRAP
20 Alternating Snatches (50/35)(35/20)
15 Toes to Ring
10 Strict Push Ups
5 Chest to Bar Pull Ups
Stimulus/Focus: The long time domain will be a challenge physically and mentally. Find a steady pace and keep moving. The movements, rep scheme, and time domain will likely make you want to do smaller sets. Force yourself to do bigger sets than you typically would.
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Cool Down
Tabata Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Partner Deadlift
1 x 1
Stimulus/Focus: Spend 15 minutes getting as heavy as possible on the partner deadlift.
WOD: Teams of 2
10 Minute AMRAP
20 Calorie Assault Bike (Share)
15 Synchro Slam Balls (30/20)(20/15)
10 Synchro Slam Ball Squats (30/20)(20/15)
Rest 2 Minutes
10 Minute AMRAP
20 Calorie Bike Erg (Share)
15 Synchro Ground to Overhead (45/25)(25/15)
10 Synchro Burpee to Plate
Stimulus/Focus: Have fun with a partner!
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: 12 Minute EMOM
Min 1: 5 Strict Ring Dips
Min 2: 20 Second Hollow Hold
Min 3: 5 Strict Pull Ups
Min 4: 20 Second Wall Sit
WOD: For Time (12 Minute Cap)
-21-15-9-
Kettlebell Swings (1.5/1)(1/25#)
Goblet Lunges (Front Rack) (1.5/1)(1/25#)
*At each (-) complete 35 double unders (total of 4 rounds)
Stimulus/Focus: Strive to do all work unbroken. Take minimal breaks between movements.
Cool Down: 5 Rounds
20 Oblique Twists
10 Oblique Dips (per side)
*Use KB from WOD
Warm up: Coach’s Choice
Strength/Skill: Turkish Get Up
10 x 2
Stimulus/Focus: Complete one rep on each side every 90 seconds for 10 rounds. Use 80% of your 1 RM.
WOD: Four 5-Minute Rounds
200m Run
15 Wall Balls (20/14)(14/10)
15 Burpees
Stimulus/Focus: Complete the work as quickly as possible in order to give yourself as much time to rest before repeating the round. You will do this work for times. Aim for consistency in each round.
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: Rope Climb: Ten minutes to work the skill.
WOD: Ten 3-Minute Rounds
6 Strict Push Ups
12 Kettlebell Swings (1.5/1)(1/25#)
18 Air Squats
RX+: Add 100 Meter Run
Stimulus/Focus: Sprint this work. Go fast and unbroken. Give yourself as much time to rest as possible before repeating. You will do this 10 times. Try to stay consistent.
Cool Down: Tabata Side Planks
Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 2 minute clock.
WOD: 30 Minute AMRAP
500 Meter Row
10 Pull Ups
400 Meter Run
10 Devils Press (50/35)(35/20)
*Use two dumbbells for devils press*
Stimulus/Focus: This is a cardio grind. The rig and the dumbbells are just in there to split up your cardio. Find a pace and settle into the long time domain. The row and run each count as one rep. If you get out the door on one you can finish and count the rep . . . if you want to . . . 🙂
Cool Down: Tabata Ab Mat Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Power Clean + Hang Power Clean + Power Jerk
1 x 1 + 1 + 1
Stimulus/Focus: Spend 15 minutes getting as heavy as you can on the complex-one power clean + one hang power clean + one push jerk.
Power Clean + Power Jerk
5 x 1 + 1
Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.
Hang Power Clean + Power Jerk
5 x 1 + 1
Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.
WOD: 5 RFT (10 Minute Cap)
5 Deadlifts
5 Power Cleans
5 Hang Power Cleans
5 Shoulder to Overhead
RX: (75/55)(55/35)
RX+: (135/95)(95/65)
Stimulus/Focus: This is light and fast. Try to hold onto the bar for an entire round. If you can do that with the RX+, then go for it! If not, stay with the RX.
Cool Down: 4 Rounds
20 Bar Hops
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP across the 5 sets of 5 reps. Lift on a 3-minute clock.
WOD: 16 Minute EMOM
Minute 1: Strict Handstand Push Ups
Minute 2: GHD Sit Ups
Minute 3: Strict Chin-Ups
Minute 4: Pistols
Stimulus/Focus: Spend one minute working at each movement. Pick a number that you can maintain each time you do that movement. Focus on form and technique, not volume. Move well!
Cool Down: Tabata Superman Holds
