Warm up: Coach’s Choice
Strength/Skill: Rowing Skill Work
WOD: 8 Rounds 3 Minutes Work/1 Minute Rest
AMRAP A
250/200m Row
15 Goblet squats (1.5/1)(1/25#)
AMRAP B
500/400m Bike Erg or 25/20 Assault Bike Calories
15 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Push hard on the cardio component in order to give yourself time on the KB reps. You’ll be at each AMRAP four times. You will do the assault bike twice and the bike erg twice.
Cool Down: 400 Meter Jog
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Cap)
10 Alternating Dumbbell Snatches (50/35)(35/20)
8 Ring Push Ups
6 Walking Lunge Lengths (25’=1 Length)
Stimulus/Focus: Try to complete all work unbroken. Push to finish each round in less than 3 minutes.
Cool Down: 3 Rounds
250 Meter Bike Erg
10 Air Squats
Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 75% for all six sets of six reps. Lift on a 2-minute clock.
WOD: For Time (12 Minute Cap)
21-15-9
Deadlifts (225/155)(155/105)
Burpees
Stimulus/Focus: A pull and a push. Try to do your deadlifts in 3 or fewer sets or in fast singles.
Cool Down: 3 Rounds
100 Meter Run
10 Barbell Rollouts
Warm up Coach’s Choice
Strength/Skill: Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70%. Get AHAP over the five rounds. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
50 Wallballs (20/14)(14/10)
40 Slam Balls (30/20)(20/10)
30 Chest to Bar
20 Power Snatches (95/65)(65/45)
10 Overhead Squats (95/65)(65/45)
Stimulus/Focus: Try to do large sets of work and take short breaks in between sets.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
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: Power Clean
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70%. These should be a series of 3 quick singles. Drop from the top each time and quickly reset for the next rep. Increase weight each round if possible. Lift on a 2-minute clock.
WOD: Five 4-Minute Rounds-Each for Time
20 Alternating Pistols
10 Kettlebell Swings (1.5/1)(1/25#)
5 Power Cleans (135/95)(95/65)
Stimulus/Focus: Move through the work as quickly as possible to give yourself time to rest before going again. Attempt to do all work unbroken.
Cool Down: Tabata Seated Knees to Elbow
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
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.
Strength Metcon: Five 2-Minute Rounds
ME Unbroken Reps @ 90%
ME Unbroken Reps @ 80%
ME Unbroken Reps @ 70%
ME Unbroken Reps @ 60%
ME Unbroken Reps @ 50%
*Percentages are from today’s heaviest set of four.
Stimulus/Focus: Complete as many unbroken reps as you can each round. Change weight and wait for the next two minutes to begin. You will have a rep count for each of the five rounds.
WOD: 10 Minute AMRAP
10 Deadlifts
10 Alternating Front Rack Lunges
10 Push Press
*RX: (95/65)(65/45)
Stimulus/Focus: Aim to complete each round of work unbroken. If needed take a quick break after the 9th deadlift and then try to complete the rest unbroken.
Cool Down: Tabata Overhead Barbell Hold
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
WOD: 32 Minute AMRAP
25 Double Unders
20 Ab Mat Sit Ups
15 Wall Balls (20/14)(14/10)
10 Toes to Bar
5 Handstand Push Ups
Stimulus/Focus: Try to do all work unbroken. Aim for 8-10 rounds.
Cool Down: Tabata Russian Twists
Warm up: Coach’s Choice
Strength: Floor Press
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP across the six sets. Lift on a 2-minute clock.
WOD: 10 Rounds For Time (20 Minute Cap)
2 Wall Walks
4 Strict Pull Ups
6 Shuttle Runs
Stimulus/Focus: Aim to complete all work unbroken and with minimal rest between movements. Take a short break after each round. Strive to complete each round in less than 2 minutes.
Cool Down: 3 Rounds
10 GHD Sit Ups
20 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Push Press + Power Jerk
10 Minutes to Find 1 RM
Stimulus/Focus: Use 10 minutes to find your heavy complex.
Push Press + Power Jerk
10 x 1
Stimulus/Focus: Use 90% of your heaviest from the day. Complete one complex EMOM.
WOD: 4 Rounds 3 Minutes Work/1 Minute Rest
3 Minute AMRAP
3 Hang Squat Cleans (135/95)(95/65)
6 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
9 Strict Push-Ups
Stimulus/Focus: Each round is a separate AMRAP with a separate score. Push hard in each 3 minutes. You have 1 minute to rest between each 3-minute AMRAP. Try to complete all work unbroken if possible.
Cool Down: Tabata Shoulder Taps
