Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk
WOD: 30 Minute AMRAP
10 Burpees
20 Ab Mat Sit Ups
10 Handstand Push Ups
Stimulus/Focus: This workout will be taxing on the shoulders and lungs. The long time domain will be challenging. Find a steady pace and just keep moving. Aim for 10 rounds.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
WOD: Four Couplets
*Five minute cap on each. No time to rest in between.
21-15-9
Floor Press (95/65)(65/45)
Kettlebell Swing (1.5/1)(1/25)
21-15-9
Floor Press (95/65)(65/45)
Kettlebell Clean (1.5/1)(1/25)
21-15-9
Floor Press (95/65)(65/45)
Goblet Squat (1.5/1)(1/25)
21-15-9
Floor Press (95/65)(65/45)
Kettlebell Snatch (1.5/1)(1/25)
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 8)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
25 Deadlifts (135/95)(95/65)
15 Wall Balls (20/14)(14/10)
Stimulus/Focus: Leg crusher! Aim to take only one break on deadlifts and go unbroken on wall balls.
Cool Down: Tabata Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
1-2-3-4-5-6-7-8-9-10
Box Jumps (24/20)
10-9-8-7-6-5-4-3-2-1
Push Press (95/65)(65/45)
RX+: (30/24)(135/95)
Masters RX+: (30/24)(95/65)
Stimulus/Focus: A total body workout! This should be done unbroken. Take short rests in between movements.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
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 (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
10 Dumbbell Power Cleans (50/35)(35/20)
10 Pull Ups
Stimulus/Focus: Double pulls! This will tax the forearms and grip. Aim to go unbroken. Strive for 8-10 rounds.
Cool Down: Tabata Overhead Dumbbell Hold
Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: For Time (15 Minutes)
21-18-15-12-9-6-3
Kettlebell Swing (1.5/1)(1/25#)
Ring Dips
RX+: (2/1.5)(1.5/1) and one ring muscle up after each round for a total of 7.
Stimulus/Focus: This workout has a push and a pull. It combines bodyweight gymnastics movements with a little weightlifting. Try to do bigger sets of work, but do not push your body to failure.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch hands at turn around point)
100 Meter Sprint
Warm-up: Coach’s Choice
WOD: Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Stimulus/Focus: Push hard. This is a benchmark WOD. Big surprise. Lisa is on vacation! I promise you don’t have a whole week of them. 🙂 Masters/Teens use 65/45.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
21-15-9
Sumo Deadlift (185/135)(135/95)
Double Unders
Wall Ball (20/14)(14/10)
Stimulus/Focus: This shold be a quick moving triplet. Take short breaks when needed and keep moving. Focus on quick transitions.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
25-20-15-10
Seated Shoulder Press (35/20)(20/15)
20-15-10-5
Burpee
Stimulus/Focus: This should be a shoulder smoker. Move as quickly as they will allow you to go. Take short breaks when needed.
Cool Down: 3 Rounds
5 Strict Pull Ups
20 Russian Twists with DB from WOD
