Warm up: Coach’s Choice
Strength/Skill: Floor Press
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 two-minute clock.
WOD: 4 RFT (20 Minute Cap)
400 Meter Run
15 Bar Facing Burpees
15 Floor Press (95/65)(65/45)
*RX+: (135/95)(95/65)
Stimulus/Focus: Find a steady pace on the run and burpees. The floor press will be challenging after the burpees. Try to do them in two sets.
Cool Down: 500 Meter Row
Warm up: Coach’s Choice
Strength/Skill: OH Lunges
1 x 10
Stimulus/Focus: 10 minutes to build to today’s heavy 10 alternating overhead lunges. These will come out of the rack.
OH Lunges
4 x 10
Stimulus/Focus: Download your bar to 80% of your heaviest 10. Complete one set of 10 at that weight every 90 seconds for four rounds.
WOD: 4 Rounds (3 Minutes Work/1 Minute Rest)
3 Minute AMRAP
2 Wall Walks
6 Pull Ups
24 Double Unders
Stimulus/Focus: Try to do all work quick and unbroken. Aim for 2-3 rounds each AMRAP. You will have 4 separate scores.
Cool Down: Tabata Ab Mat Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Push Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP across the five sets of two reps. Lift on a 2-minute clock.
WOD: For Time (12 Minute Cap)
40 Power Cleans
30 Front Squats
20 Push Press
10 Clusters
RX: (95/65)(65/45)
RX+: (135/95)(95/65)
Stimulus/Focus: Aim to complete big sets of work on the barbell-two sets for each movement.
Cool Down: 3 Rounds
20 Bar Hops
100 Meter Run
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: Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 75% and get AHAP across the four sets of four reps. Show four-finger flash at the bottom of each rep.
WOD: 20 Minute AMRAP
10 Pull Ups
10 Kettlebell Swings (1.5/1)(1/25#)
10 Box Jumps (24/20)
RX+: Chest to Bar; (2/1.5)(1.5/1); (30/24)
*Masters can step up. Everyone must step down.
Stimulus/Focus: Find a steady pace and just keep moving. Take on the RX+ if you want a challenge today. Breaking work into smaller sets is okay.
Cool Down: Tabata Box Push Ups (Feet on the box, Hands on the ground)
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5
Stimulus/Focus: Use 75% for all five sets of five reps. Lift on a 2-minute clock.
WOD: 21-18-15-12-9-6-3 (15 Minute Cap)
Overhead Squats (95/65)(65/45)
Ab Mat Sit Ups
Stimulus/Focus: The decreasing rep scheme makes this work out more manageable. Try to push yourself to do a heavier weight than you would typically do even if you have to break the rounds into smaller sets.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Power Clean
10 Minutes to Find Your Heavy Drop and Go Double
Stimulus/Focus: Spend 10 minutes getting as heavy as you can for your heavy drop and go double (two quick singles). This will force the quick reset.
Power Clean
10 x 1
Stimulus/Focus: Load your bar to 90% of your heaviest double from today. Complete one power clean every 30 seconds for 5 minutes.
WOD: 4 RFT (15 Minute Cap)
20 Wallballs (20/14)(14/10)
16 Alternating Dumbbell Snatches (50/35)(35/20)
12 Toes to Bar
Stimulus/Focus: Try to push yourself past your comfort zone on reps. If you can go unbroken, do it. If not, aim for larger sets than you typically do.
Cool Down: 4 Rounds
12 GHD Extensions
6 Calories (Bikes, Ski, Row)
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Stimulus/Focus: Spend 10 minutes inverted. Find your progressions for the three AMRAPs.
WOD: Three 10-Minute GAFAPs (2 Minute Rest in Between)
10 Minute GAFAP
1 Wall Walk
100 Meter Run
*Add 1 Wall Walk Each Round
10 Minute GAFAP
1 Handstand Push Up
100 Meter Run
*Add 1 Handstand Push Up Each Round
10 Minute GAFAP
1 Handstand Walk (25′)
100 Meter Run
*Add 1 Handstand Walk Each Round
Stimulus/Focus: Each round will have its own rep count. The runs count as 1 rep each time. Choose inverted scales/progressions that get more difficult for each workout.
Cool Down: Tabata L-Hangs
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!
