Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
1 x 1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: First working rep should be in the 80% range. Try to increase weight each round. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
1,000/900 meter row
50 deadlifts (135/95)(95/65)
30 handstand push-ups
Stimulus/Focus: Try to do larger sets in this workout. Choose a weight that is light for you and a handstand progression that allows you to keep moving at a good pace.
Cool Down: ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout.
WOD: Three 7-Minute Rounds
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips
*Rest the remainder of the time.
Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your distance and/or rep count in order to have the rest needed to repeat for three total rounds.
Cool Down: 3 Rounds
10 Supermans (2-Second Holds)
5 Strict Pull Ups
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes to find a heavy single for the day. After the clock is up, complete the following drop set on a 2-minute clock.
1 @ 90%
2 @ 85%
3 @ 80%
4 @ 75%
5 @ 70%
WOD: 5RFT (10 Minute Cap)
12 Push Jerks
12 Back Squats
RX: (135/95)(95/65)
Stimulus/Focus: Challenge yourself to complete each round without putting the barbell down, but if need, take no more than one break per movement.
Cool Down: 3 Rounds
10 Barbell Rollouts
20 Bar Hops
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 8
Stimulus/Focus: Focus on barbell cycling. The lighter weight should allow you to complete all reps unbroken and maintain good form and mid-line stability. Lift on a 2-minute clock.
WOD: Power Amanda For Time (12 Minute Cap)
9-7-5
Ring Muscle-ups
Power Snatches (135/95)(95/65)
*Muscle Ups = 3 Pull Ups + 3 Ring Dips (Per Muscle-Up)
Stimulus/Focus: Choose a weight that is heavy for you. If you can do muscle ups, but can’t complete the volume, scale the rep count each round.
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: Front Rack Reverse Lunges
1 x 8
Stimulus/Focus: Spend 10 minutes getting AHAP for 8 reps.
Front Rack Reverse Lunges
3 x 8
Stimulus/Focus: Use 90% of the heaviest lifted today. Complete a set of 8 every 2 minutes for 3 rounds.
WOD: 15 Minute AMRAP
10/7 Calorie Row
10 Kettlebell (Goblet) Lunges (1.5/1)(1/25#)
12 Kettlebell (American) Swings (1.5/1)(1/25#)
Stimulus/Focus: Complete each set of work unbroken. Aim for 6-8 rounds.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
10 x 10
Stimulus/Focus: Use 50%-60% for all sets. Lift on a 2-minute clock.
WOD: For Time (14 Minute Time Cap)
21-18-15-12-9-6-3
Handstand Push Ups
42-36-30-24-18-12-6
Ab Mat Sit Ups
Stimulus/Focus: The sit ups will give you a chance to rest your shoulders. Focus on doing larger sets of those to build muscular stamina.
Cool Down: 3 Rounds
10 Ring Rows
10 Supermans (2-Second Hold)
Warm up: Coach’s Choice
Strength/Skill: Clean Pull + Squat Clean
1 x 1
Stimulus/Focus: Use 10 minutes to find your heaviest complex.
Clean Pull + Squat Clean
10 x 1
Stimulus/Focus: Use 80% for all lifts. Complete one complex every 30 seconds for 5 minutes.
WOD: 10 Rounds (1 Minute Work/1 Minute Rest)
12/8 Calorie Bike (Alternate)
Max Med Ball Cleans in Remaining Time (20/14)(14/10)
Stimulus/Focus: Push as hard as possible on the bike to give yourself as much time as possible to accumulate med ball reps, which are the only reps that count. You will have 10 separate scores.
Cool Down: 3 Rounds for quality:
10 Side to side med ball throws, left
10 Side to side med ball throws, right
10 Lying windscreen wipers / Tucked legs
Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing rope climb skills.
WOD: 20 Minute EMOM
Minute 1: Max Burpee Box Jump Overs (24/20)
Min 2: 1 Round of Cindy
Min 3: Max Double Unders
Min 4: Max Wall Walks
*Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Stimulus/Focus: Find rep counts that challenge you, but leave you able to repeat them in later rounds. You will have one total rep count for your score.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Four 5-Minute Rounds
200 Run
20 Wall balls (20/14)(14/10)
20 Burpees
Stimulus/Focus: Try to push hard on the work to give yourself as much time to rest as possible. You will repeat this four times and have four separate scores.
Cool Down: Tabata Partner Ab Mat Wall Ball Passes
