Warm up: Coach’s Choice
Strength/Skill: Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 16 Minute EMOM
Minute 1: ME Snatches (115/75)(75/55)
Minute 2: Max Effort Burpees Over the Bar (Lateral)
Stimulus/Focus: Get as many reps in as you can each minute. The only rest time you have is what you give yourself. You will have one total rep count score.
Cool Down: Tabata Bar Hangs
Warm up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 minutes on the rings.
WOD: 20 Minute AMRAP
400 Meter Run
20 Kettlebell Swings (1.5/1)(1/25#)
4 Ring Muscle Ups
Stimulus/Focus: This workout will task you cardiovascularly and then fatigue your shoulders before requiring you to complete advanced ring work. Find a scale that challenges you.
Cool Down: Tabata Diagonal Plank Holds
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: 5 Rounds (3 Minutes Work/1 Minute Rest)
10 Deadlifts (225/155)(155/105)
10 Box Jumps (24/20)
*Masters may step up. Everyone must step down.
*RX+: (275/185)(185/135) and 30/24
Stimulus/Focus: This will be challenging on the legs. Find a steady pace and keep moving. You will have a rep count for each of the five rounds.
Cool Down: Tabata Alternating Banded Achilles and Hamstring Stretches
Warm up: Coach’s Choice
Strength: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 30-20-10-20-30 (15 Minute Time Cap)
Wall Balls (20/14)(14/10)
Pull Ups
Stimulus/Focus: This is a classic CrossFit WOD with a push, pull, and squat-and a lot of volume. Find places to take quick breaks so you don’t push to failure.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength: Back Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
15/12 Calorie Row
10 Alternating Dumbbell Front Rack Lunges (50/35)(35/20)
50 Double Unders
10 Dumbbell Push Press (50/35)(35/20)
*Two dumbbells for both dumbbell movements. Must hold the dumbbells by the handles.
Stimulus/Focus: This will be a grind and should feel heavy. Try to complete the dumbbell reps without breaking. Find a steady pace on the row and do what you can on the dubs.
Cool Down: 3 Rounds
100 Meter Farmers Carry
20 Standing Oblique Twists (one dumbbell)
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: Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Rounds for Time (20 Minute Cap)
10 Alternating Pistols
10 Handstand Push Ups
Stimulus/Focus: Choose scales that are challenging for you! Practice good movement with advanced gymnastics skills.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 5
Stimulus/Focus: Use 80% for all sets if possible. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Kettlebell Goblet Step Ups (1.5/1)(1/25#)
*20″ Box For Everyone
Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Try to do big sets of work–no more than one break per round in the longer rounds and unbroken in the shorter rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Spend 15 minutes working on the rig: Pull ups, toes to bar, knees to elbow, pull overs, bar muscle ups.
WOD: 20 Minute Partner AMRAP-You Go, I Go Format
125/100 Meter Row
10 Wall Balls (20/14)(14/10)
1 Bar Muscle Up
Stimulus/Focus: Have fun with a friend! This is a short amount of work so you should be able to keep a fast pace. Choose a bar muscle up progression that is challenging for you. One athlete completes an entire round before the other athlete goes.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. Add result
WOD: 4 Rounds (2 Minutes Work/1 Minute Rest)
30 Double Unders
10 Deadlifts (135/95)(95/65)
Stimulus/Focus: Go unbroken and transition quickly. These are short sprints with a minute of rest in between them. You will have a separate score for each of them.
Cool Down: Tabata Achilles Stretches (on the wall}
