Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: Ten 2-Minute Rounds
100 Meter Run
10 Handstand Push Ups
Stimulus/Focus: Push hard in each round to give yourself the most time to rest before repeating. You will have a time for each of the ten rounds.
Cool Down: Tabata Chin Over the Bar 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: Spend 10 minutes on muscle up progressions.
WOD: 3 RFT (15 Minute Cap)
200 Meter Run
20 Wall Balls
2 Bar Muscle Ups
*Rest the remainder of the 15 minutes then go immediately into the next workout.
Stimulus/Focus: Push hard in each round. Try to do your wall balls/slam balls unbroken. Choose gymnastics skills that challenge you.
3 RFT (15 Minute Cap)
250 Meter Row
20 Slam Balls
2 Ring Muscle Ups
Cool Down: Athlete’s Choice! Happy Friday!
Warm up: Coach’s Choice
Strength/Skill: Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Strength Metcon: Five 2-Minute Rounds
1 Minute Max Effort Cleans (70% of Today’s Heaviest)
1 Minute Rest
Stimulus/Focus: This is time to move a moderately heavy bar quickly. The reps do not have to be unbroken. Just try to keep moving for the whole minute each time.
WOD: 3 Rounds (3 Minutes Work/2 Minutes Rest)
4 Pull Ups
8 Strict Push Ups
12 Air Squats
Stimulus/Focus: A little Murph prep! Focus on good form and try to push the intensity. Work the entire three minutes. You’ll get two minutes to rest before repeating. You’ll have a separate rep count for each of the three AMRAPs.
Cool Down: Run 400 Meters
Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 75% for all six sets. Lift on a 3-minute clock.
WOD: 9 Minute GAFAP
KB Swings (1.5/1)(1/25#)
Box Jumps (24/20)
1 – 2 – 3 – 4 … continue to add 1 rep to both movements each round.
Stimulus/Focus: The short time domain should allow you to keep moving, but your grip is going to be taxed after the deadlift strength. Find a steady pace and just keep moving.
Cool Down: Alternating Tabata
KB Standing Side Bends
KB Standing Oblique Twists
Warm up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the five sets. Lift on a 2-minute clock.
WOD: 14 Minute AMRAP
100 Double Unders
30 Alternating Dumbbell Hang Snatches (50/35)(35/20)
30 Meters Dumbbell Overhead Walking Lunges (50/35)(35/20)
*One dumbbell for both DB movements. Switch hands at the turn around point for the OH lunges.
Stimulus/Focus: The longer rep scheme will be challenging. Break your work as needed. Try to keep moving. The DB should be heavy, but manageable to do two sets on the snatches and complete one length (15 meters) unbroken on the OH lunges.
Cool Down: Tabata L-Hang
Warm up: Coach’s Choice
Strength/Skill: Front Squat
1 x 1
Stimulus./Focus: Spend 10 minutes finding a heavy single.
Front Squat: 10 x 2
Stimulus/Focus: Use 75% of your heaviest single. Complete 2 reps every 30 seconds for 10 rounds.
WOD: 7 RFT (14 Minute Cap)
7 Dumbbell Thrusters (50/35)(35/20)
7 Burpees
7 Shuttle Runs (25′ out and back)
Stimulus/Focus: This should be heavy, but fast. Try to do the dumbbell thrusters unbroken then push hard on the burpees and runs.
Cool Down: 3 Rounds
100 Meter Farmers Carry
*Both Dumbbells from WOD
25 Standing Oblique Twists with 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: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Stimulus/Focus: Spend 10 minutes upside down!
WOD: 30 Minute Partner AMRAP
10 Wall Walks
20 Sit Ups
10 Handstand Push Ups
20 Toes to Bar
10 Meter Handstand Walk
20 GHD Sit Ups
Stimulus/Focus: A true partner workout! You strategize however you decide. Split the work in whatever way works best for you and your partner. One partner works, while the other rests. Choose scales that challenge you. Each round should get harder. Have fun!
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the four rounds. Lift on a 2-minute clock.
WOD: 50 – 40 – 30 – 20 – 10 (18 Minute Cap)
Kettlebell Deadlifts
American Swings
Goblet Reverse Lunges
*RX: (1.5/1)(1/25#)
Stimulus/Focus: Complete large sets of work. The only breaks you get from the KB are the ones you take!
Cool Down: 3 Rounds
30 Second Side Plank Hold on KB (per side)
30 Russian Twists with Kettlebell
