Warm up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: “Karabel” 10 RFT (20 Minute Cap) 3 Power Snatches (135/95)(95/65) 15 Wallballs (20/14)(14/10)
Stimulus/Focus: This is a new benchmark WOD-a combination of the classics Karen and Isabel. If scaling choose a weight that challenges you on the snatches. Have fun!
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
15 Minutes to Work on Handstand Skills
WOD: 15 Minute AMRAP
1 Bar Muscle Up
3 Handstand Push Ups
15 Double Unders
Stimulus/Focus: The short rep scheme should allow you to continue moving. Find scales that challenge you. Aim for 12 rounds.
Cool Down: Tabata Seated Knees to Elbow
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on 2-minute clock.
WOD: 3 Rounds, Each for Time:
30 Deadlifts
20 Hang Power Cleans
10 Thrusters
*Rest 3 min between rounds.
*Increase weight each round as prescribed below:
1st Round: (95/65)(65/45)
2nd Round: (115/75)(75/55)
3rd Round: (135/95)(95/65)
Stimulus/Focus: An all barbell workout. The deadlifts will be light, the hang power clean moderate, and the thrusters heavy–and the bar gets heavier each round. You have 3 minutes to rest between each round. Change your weight efficiently. You will have a time for each round.
Cool Down: 3 Rounds
20 Bar Hops
5 Barbell Rollouts
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on a 2-minute clock.
WOD: 27 Minute AMRAP
Max Calories Machine of Choice
@ Min 0, 9 and 18: Perform 30 Alternating Dumbbell Snatches (50/35)(35/20)
@ Min 3, 12 and 21: Perform 30 Ab Mat Sit Ups
@ Min 6, 15 and 24: Perform 30 Box Jumps (24/20)*Masters may step up. Everyone must step down.
Stimulus/Focus: You will start on the DB snatch. The faster you get finished with those, the better chance you have of claiming the machine you want for the workout. You will go back to that same machine throughout the workout to accumulate as many calories as possible. You will stop every three minutes to complete one of the above movements. You will be at each movement 3 times. The faster you get through the work, the more time you have to accumulate calories. Your score is the total number of calories you get.
Cool Down: Tabata Bottom of the Push Up Hold
Warm up: Coach’s Choice
Strength/Skill: Back Squat + Back Rack Lunge + Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP in the complex: one back squat, 2 alternating back rack lunges, one back squat.
Back Squat + Back Rack Lunge + Back Squat
10 x 1
Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex every minute on the minute for 10 minutes.
WOD: 15 Minute GAFAP
Kettlebell Complex (1.5/1)(1/25#)
Burpees over Kettlebell
5 Shuttle Runs (25 Feet Out and Back)
*Begin with 3 reps of the complex and burpees and increase by 3 each time (3, 6, 9, 12 . . . ). Shuttle runs stay constant at 5 each time.
*Complex: 1 Goblet Squat + 1 Goblet Lunge L + R (One KB)
Stimulus/Focus: Aim to complete the complex reps unbroken. Find a steady pace on the burpees. Keep moving on the shuttle runs.
Cool Down: 3 Rounds
100 Meter KB Farmer’s Carry (Switch Sides at Turn Around Point)
20 Standing Oblique Crunches with KB (10 per side)
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 + Power Jerk
1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 70% of your push jerk. Complete one complex every two minutes for 5 rounds. Get AHAP.
WOD: 21-18-15-12-9-6-3 For Time (18 Minute Cap)
Kettlebell Swings (1.5/1)(1/25#)
Burpees to Target
Stimulus/Focus: There is nothing technical here. Aim to go unbroken on your KB swings. Find a steady pace on your burpees.
Cool Down: 500 Meter Row
Warm up: Coach’s Choice
Strength/Skill: Floor Press
1 x 5
Stimulus/Focus: Spend 10 minutes getting to a heavy 5 for the day.
3 Rounds (10 Minute Cap)
Max Effort Unbroken Floor Press Reps (80% of Today’s Heavy 5)
Stimulus/Focus: You have 10 minutes to use. Complete three sets of max effort unbroken floor press reps at 80% of your heaviest set of 5 from today. Rest as needed between sets. You will have three separate scores.
WOD: 15 Minute AMRAP
5 Chest to Bar
10 Handstand Push Ups
20 Alternating Lunges
Stimulus/Focus: Attempt to do all work unbroken or with one break in each movement if needed. Aim for 5 rounds.
Cool Down: Tabata Diagonal Planks
Warm up: Coach’s Choice
Strength/Skill: Deadlift
1. Build to today’s heavy 5.
Stimulus/Focus: Spend 10 minutes building to a heavy 5 rep for the day.
Deadlift
5 x 5
Stimulus/Focus: Use 70% of your heavy 5 from today. Complete a set of 5 touch and go reps every minute on the minute for 5 minutes.
WOD: 4 Rounds (1 Minute Work/30 Seconds Rest) For Total Reps
A) Max Reps Ring Dips
B) Max Calorie Bike Erg
C) Max Reps D-ball/Sandbag to Shoulder
D) Max Rep GHD Sit Ups
Stimulus/Focus: Push hard for 1 minute. You have 30 seconds to rest and transition. You can keep a running count of all reps. Your score will be one entry of total reps.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: Halloween Team WOD
Team WOD for Time
Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Only one person in each pair can work at a time.
Pairs cannot move to the second part until the other pair is finished with their first part.
Stimulus/Focus: Have fun with friends! Happy Halloween!
Cool Down: Partner Choice
