Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
4 x 4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (22 Minute Time Cap)
400 Meter Run
50 Dumbbell Floor Press (50/35)(35/20)
400 Meter Run
50 Ring Push Ups
400 Meter Run
50 Hand-Release Push Ups
400 Meter Run
Stimulus/Focus: Happy Chest Day! Keep push ups in small sets in order to keep moving. Avoid working until failure.
Cool Down: 3 Rounds
100 Meter Row
10 Ring Rows
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 3-minute clock.
5 Rounds
1 Minute ME Cleans (50% of 1 RM from Today)
1 Minute Rest
Stimulus/Focus: Try to keep moving the entire minute. You have 1:1 work rest ratio. Your score is your rep count for each round.
WOD: 10 Minute AMRAP
5 Hang Power Clean (185/125)(125/85)
20-Second L-Hold (on 35# Dumbbells)
Stimulus/Focus: Break the holds as needed to accumulate 20 seconds. Each second counts as a rep. The weight on the HPC should be heavy, but able to complete unbroken.
Cool Down: Tabata Alternating Single-Leg Glute Bridges
Warm Up: Coach’s Choice
Strength/Skill: Skill Work: Spend 15 minutes working odd objects-heavy D-balls, sandbags, water jugs, battle ropes, etc.
WOD: Four Leaf Clover
St. Patrick’s Day 17 Minute AMRAP
17 Burpees
17 Alternating Reverse Lunges
17 Pull Ups
17 Ab Mat Sit Ups
Stimulus/Focus: This is a total body workout. Each movement should allow you to rest from the last one. Try to just keep moving for the entire 17 minutes. Your score is total rounds + reps.
Cool Down: 17 Calories (Row or Bike)
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Time Cap)
30-24-18
Superman Holds (2-Second Holds)
30-24-18
Hollowrock Holds (2-Second Holds)
15-12-9
Power Snatch (95/65)(65/45)
RX+: GHD Extensions and GHD Sit Ups;(155/105)(105/70)
Stimulus/Focus: Try to complete the core work unbroken. Think about quick singles or small sets on the power snatches.
Cool Down: 3 Rounds
20 Bar Hops
5 Toes to Rings
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: Handstand Skill Work
WOD: Four Rounds (3 Minutes Work/1 Minute Rest)
200 Meter Run
50 Foot Handstand Walk
Max Effort Kettblebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Choose a handstand skill that challenges you. Complete 4 around the worlds if you cannot take any forward steps on your handstand walk attemps. If you cannot get in position for those, complete 100 meters of bear crawls. If you cannot get inverted, complete 100 meters of overhead carries with 2 heavy dumbbells. Your score is your kettlebell swings each round.
Cool Down: Tabata Bottom to Bottom Squats (with KB)
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: 10 RFT (20 Minute Time Cap)
5 Back Squats (225/155)*Out of the Rack
3 Ring Muscle Ups
Stimulus/Focus: This is heavy and challenging. Choose scales that challenge you. If you don’t have muscle ups or a preferred progression on the rings, complete 3 pull ups/progressions and 3 ring dip/progressions per muscle up.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 16 Minute AMRAP
20/16 Calorie Row
20 Wall Balls (20/14)(14/10)
20 Pull Ups
Stimulus/Focus: Push hard on the row. Try to complete the wall balls and pull ups in two sets each round. Aim for 4 rounds.
Cool Down: Tabata Side Planks
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (22 Minute Time Cap)
30 Box Jump Overs (30/24)
*Masters may step up. Everyone must step down.
150 Air Squats
1600 Meter Run
Stimulus/Focus: This will be a long workout. You have to get through each part before you move onto the next.
Cool Down: 400 Meter Walk/1000 Meter Bike Erg/500 Meter Row
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!
