Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimuls/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Time Cap)
15 Box Jumps (24/20)*Masters may step up. Everyone must step down.
15 Floor Press (135/95)(95/65)
Stimulus/Focus: Find a steady pace on box jumps and complete the floor press in 2 sets if possible.
Cool Down: 3 Rounds
20 Bar Hops
5 Barbell Roll Outs
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 30 Minute AMRAP
30 Reverse Lunges
30 Ab Mat Sit Ups
30′ Handstand Walk
Stimulus/Focus: Complete lunges and ab mat sit ups unbroken. Spend time practicing handstand walking. Aim for 10 rounds if you are proficient on your hands. The 30′ will count as one rep in your score.
Cool Down: Tabata Superman Holds
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
1 x 1
Stimulus/Focus: Spend 15 minutes to find a heavy single.
WOD: Four 6-Minute Rounds
400 Meter Run
12 Pull Ups
24 Strict Push Ups
36 Air Squats
*RX+: Weight Vest (20/14)(14/10)
*Complete the work as quickly as possible to give yourself as much time to rest as you can before starting again.
Stimulus/Focus: Push as hard as possible in each round. These should be four mini sprints.
Cool Down: Tabata Flutter Kicks
Warm-Up: Coach’s Choice
Strength/Skill: Tempo Deadlifts
6 x 6 x 6 x 6 x 6 x 6
5 seconds up; 5 seconds down
Stimulus/Focus: Start at 40% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Deadlifts (185/135)(135/95)
42-30-18
Double Unders
21-15-9
Handstand Push Ups
RX+: (275/185)(185/135) and strict hspus.
Stimulus/Focus: Complete the deadlifts in quick singles or big seets. Go unbroken on the double unders and try to complete the HSPUs in 3 sets.
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: Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Opposing Ladder For Time (20 Minute Time Cap)
10-9-8-7-6-5-4-3-2-1
Clean (115/75)(75/55)
1-2-3-4-5-6-7-8-9-10
Buprees over the Bar
Stimulus/Focus: This will be slow moving. Find a pace and just keep pushing.
Cool Down: 3 Rounds
5 Strict Pull Ups
20 Mountain Climbers
Warm-up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 Minutes on Muscle Up Progressions
WOD: 6 RFT (25 Minute Time Cap)
100 Meter Farmers Carry (50/35)(35/20)*2 DBs*
15 Wall Balls (20/14)(14/10)
2 Ring Muscle Ups
Stimulus/Focus: Try to complete the farmers carry with one break. Completet the wall balls and muscle ups unbroken.
Cool Down: 50 Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: Griff
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
Stimulus/Focus: Benchmark time!
Cool Down: 400 Meter Walk
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 18 Minute AMRAP
15/12 Calorie Row
10 Alternating Kettlebell Hang Clean and Jerk (1.5/1)(1/25#)
20 Goblet Alternating Lunges (1.5/1)(1/25#)
Stimulus/Focus: Attempt to do all the KB work unbroken or in two sets. Find a nice pace on the rower and keep moving. Eighteen minutes is a long time.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Back 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: For Time (15 Minute Time Cap)
400 Meter Run, Then:
5 Rounds
5 Pull Ups
10 Strict Push Ups
15 Air Squats
Then, 400 Meter Run
*RX+: Weight Vest (20/14)(14/10)
Stimulus/Focus: Push hard on the runs and try to go unbroken on the roads.
Cool Down: 50 Ab Mat Sit Ups
