Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (17 Minute Cap)
600 Meter Run
15 Push Jerks (155/105)(105/80)
Stimulus/Focus: Opposing muscle groups allow a chance to rest each and to push hard in both. The bar should be heavy. Try not to break more than twice (three sets) in each round.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ring Rows
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (10 Minutes to Get as Heavy as Possible)
WOD: 10 Minute EMOTM
1 Power Clean @ 90%
*Click RX if you use 90% of your heavy from today and make all 10 lifts. You can reattempt a missed lift within the minute.
10 Minute AMRAP
5 Power Cleans (165/115)(115/75)
10 Toes to Bar
Stimulus/Focus: This WOD will be taxing on your grip and forearms. Your power cleans will likely be in singles. Your toes to bar should be done unbroken or in two sets if you can string them together.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3)
Start at 60% and get AHAP with a 3-position deadlift. You’ll pause just off the floor, below the knee and above the knee. Lift on a 2-minute clock.
WOD: 10 Minute GAFAP
1 Deadlift (135/95)(95/65)
1 Box Jump (24/20)
2/2, 3/3, 4/4 . . .
Stimulus/Focus: Light and fast. Short time domain. Just keep moving!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Ring Muscle Ups
Stimulus/Focus: Time to practice some skill while being cardiovascularly taxed. Try to do the dubs unbroken and find a steady pace on the burpees. Choose a muscle up progression that will challenge you.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Thruster (2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
21-18-15-12-9
Pull Ups
Dumbbell Thrusters (35/20)(20/15)
RX+: Chest to Bar; (50/35)(35/20)
Stimulus/Focus: This is going to be a difficult workout. Work may have to be completed in small sets. Try to keep them as large as possible.
Cool Down: 3 Rounds
100 Meter DB Farmers Carry (switch at turn around)
100 Meter Sprint
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: Overhead Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
200 Meter Row
20 Ab Mat Sit Ups
10 Overhead Squats (95/65)(65/45
Stimulus/Focus: This workout’s time domain will require you to find a steady pace and maintain it. All work should be completed unbroken.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups.
WOD: For Time (20 Minute Cap)
21-15-9-15-21
Burpee Box Jump Overs (24/20)
Pull Ups
Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in reps and then increase.
Cool Down: 4 Rounds
100 Meter Run
5 Strict Ring Dips
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (Work to WOD Weight)
WOD: For Time (No Cap)
500-1000-2000
Meter Run
30-20-10
Floor Press (Bodyweight)
*RX can come from a rack. Scaled must come from the floor.
Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
10-1 Split Jerk (95/65)(65/45)
1-10 Toes to Rings
RX+: (135/95)(95/65) and Strict Toes to Ring
Stimulus/Focus: This should be a quick moving workout. Aim to do all work unbroken.
Cool Down: 3 Rounds
15 GHD Extensions
15 Calorie Row
