Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3
Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.
WOD: Two 12-Minute Partner AMRAPs
12 Minute AMRAP
30 Synchro Slam Balls (30/20)(20/10)
20 Pull-Ups (one works/one rests)
10 Synchronized Box Jumps (24/20)
*Masters may step up.
*Everyone must step down.
*3 Minute Rest Between*
12 Minute AMRAP
30 Partner Wall Balls (20/14)(14/10)
20 Ring Dips (one works/one rests)
10 Synchronized Burpees
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength: Clean
A series of singles building to a 4 x 1 at 80+%.
10 x 1 @ 60%
8 x 1 @ 70%
6 x 1 @ 80%
4 x 1 @ 80+%
Stimulus/Focus: You will complete the following lifts on a one-minute clock. Make sure to know your numbers and have your weights ready.
WOD: 8 Minute AMRAP
5 Handstand Push Ups
10 Ab Mat Sit Ups
Stimulus/Focus: This should be a fast moving AMRAP. Scale the HSPUs to allow you to do them unbroken with minimal rest.
Cool Down: Tabata Supermans (2-Secon Holds)
Warm-Up: Coach’s Choice
Strength/Skill: Spend 15 minutes working on rope climbs and/or handstand walks.
WOD: Twelve 3-Minute Rounds
*You will complete the following two rounds six times:
Round 1: 400 Meter Run (3-Minute Cap)
Round 2: 500 Meter Row (3-Minute Cap)
*Rest the remaining time in your three minutes.
Stimulus/Focus: Straight cardio time! Focus on rowing hard and running fast. Give yourself time to rest.
Cool Down: 400 Meter Walk
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Three 7-Minute Rounds
30 Double Unders
3 Wall Walks
30 Double Unders
6R + 6L Alternating Kettlebell Overhead Lunges (1.5/1)(1/25#)
30 Double Unders
9R + 9L Kettlebell Hang Snatches (1.5/1)(1/25#)
30 Double Unders
12 Goblet Squats (1.5/1)(1/25#)
Stimulus/Focus: Strive to do all KB work per side unbroken. Complete this work as quickly as possible in order to have as much time to rest as you can in the 7 minute cap. You will do this three times. You will have a separate score for each round.
Cool Down: Tabata Kettlebell Swings
Warm-Up: Coach’s Choice
Strength/Skill: Turkish Get Up
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP. Today’s focus will be on the barbell.
WOD: 4 RFT (20 Minute Cap)
400 Meter Run
10 Devils Press (50/35)(35/20)
15 Pull Ups
*Two Dumbbells*
Stimulus/Focus: The weight on the devil’s press should be challenging. Try to do your pull ups unbroken or in two sets if possible.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
5 Dumbbell Push 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: Review the movements!
WOD: 35 Minute Partner AMRAP For Reps
100 Calorie Row
90 Kettlebell Deadlifts
80 Kettlebell Front Rack Squats
70 Kettlebell Floor Press
60 Kettlebell Front Rack Lunges
50 Kettlebell Push Ups
400 Meter Kettlebell Carry
30 Kettlebell Shoulder to Overhead
20 Kettlebell Hang Squat Clean
10 Rope Climbs
*One person works, while one rests.
*Alternate however you choose.
*Two KBs for all KB movements.
*RX: (1.5/1)(1/25#)
Stimulus/Focus: Have some fun with a partner doing things we don’t get to do often!
Cool Down: Partner Choice Cool Down
Warm-Up: Coach’s Choice
Strength/Skill: There will be two 10-minute skill sessions. One will be finding your max height box jump. The other will be bottoms up kettlebell carries for max weight (25′ down and back). You will visit each station for 10-minutes.
Max Height Box Jump: 10 Minutes to Reach Max Height Box Jump
Bottoms Up Kettlebell Carry: Complete a 50′ bottoms up kettlebell carry (25′ out and 25′ back). Your score will be weight. You must complete the 50′ with your left and your right for it to count.
WOD: For Time (7-Minute Cap)
21 Box Jump Overs (24/20)
200 Meter Run
9 Burpee Box Jump-Overs (30/24)
21 Box Jump Overs (24/20)
200 Meter Run
9 Burpee Box Jump Overs (30/24)
*Two Minute Rest at the 7-Minute Mark*
For Time (7-Minute Cap)
9 Burpee Box Jump Overs (30/24)
200 Meter Run
21 Box Jump Overs (24/20)
9 Burpee Box Jump Overs (30/24)
200 Meter Run
21 Box Jump Overs (24/20)
*Everyone must step down. Masters may step up.
Stimulus/Focus: This is a slightly altered event from the Games this year. Have fun with it! You’ll record two scores–your time for each interval.
Cool Down: Tabata V-Ups
Warm-Up: Coach’s Choice
WOD: Ten 3-Minute Rounds
5 Deadlifts (Choose Your Weight)(Must Be Touch and Go)
15 Wall Balls (20/14)(14/10)
15 Toes to Bar
*Rest the remainder of the 3-minutes.
*Add weight each round.
Stimulus/Focus: The goal is to get AHAP over the 10 rounds. Try to do all work unbroken to give yourself as much time to rest as possible before starting the next round. You will record the weight of each successful set of 5 deadlifts. You can only record the weight if you finish the wall balls and toes to bar. The deadlifts must be touch and go.
Strength/Skill: Deadlift
1 x 5
Stimulus/Focus: Record your highest set of five touch and go deadlifts here.
Cool Down: 3 Rounds
5 Barbell Rollouts
100 Meter Run with Wall Ball
Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 80% for all 5 sets of 5 reps. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
40 – 30 – 20 – 10
Shuttle Runs (25′ Out and 25′ Back)
Alternating Dumbbell Snatch (50/35)(35/20)
Strict Push Ups
Stimulus/Focus: This is a grind. Stay consistent on your shuttle runs. Do big sets of snatches. Maintain solid form on your push ups.
Cool Down: 2 Rounds
25 Candlestick Raises
50 Russian Twists
