Warm-Up: Coach’s Choice
Strength/Skill: Thruster
6 x 6 x 6 x 6 x 6 x 6
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
21-18-15-12-9-6-3
Thruster (75/55)(55/35)
3-6-9-12-15-18-21
Wall Balls (20/14)(14/10)
Stimulus/Focus: This opposing ladder has very similar movements. Complete the smaller rounds unbroken and the larger rounds in no more than two sets.
Cool Down: 400 Meter Run with Wall Ball
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: 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: 3 RFT (12 Minute Time Cap)
21 Pull Ups
15 Handstand Push Ups
*Masters: Seated Dumbbell Presses (20/15)
9 Deadlifts (185/135)(135/95)
*RX+: Chest to Bar/Strict HSPU and (35/20) Seated DB Presses/(275/185)(185/135)
Stimulus/Focus: Mix and match as desired. Choose movments and weights that are challenging for you.
Cool Down: 400 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
16/12 Calorie Row
10 Push Jerk (135/95)(95/65)
*2 Minute Rest Between the Two 8-Minute AMRAPS
Stimulus/Focus: This is anther push-pull workout. Find a steady pace on the row. Complete the push jerk in no more than two sets. Your score is rounds + reps (calories count as reps).
8-Minute AMRAP
100 Meter Run
10 Hand Release Push Ups
Stimulus/Focus: Push hard on the run and focus on good form on the HRPUs. The run counts as one rep.
Cool Down: Tabata Hollowrock Holds
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift Power Clean Complex
1 x 1
Deadlift + Hang Power Clean + Power Clean
Stimulus/Focus: Spend 10 minutes getting AHAP on the complex (Deadlift + Hang Power Clean + Power Clean).
Deadlift Power Clean Complex
10 x 1
Deadlift + Hang Power Clean + Power Clean
Stimulus/Focus: Use 80% of your heaviest. Complete one rep EMOM for 10 minutes.
WOD: 5 RFT (10 Minute Cap)
10 Burpees
10 Toes to Bar
Stimulus/Focus: This is a quick sprint. Attempt to do all work unbroken with short rest between movments.
Cool Down: 3 Rounds
100 Meter Run
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Double Under Practice: If you had double unders, complete Flight Simulator. If you do not, spend 15 minutes practicing double unders-working with the coach, tabata sets, attempts, etc.
Flight Simulator: For Time (20 Minute Cap)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders
*Each round must be unbroken. Rest as needed between each round. You can restart the round as many times as you need to complete it unbroken.
*Note: 15 minute time cap.
WOD: 8 Rounds (20 Seconds Work/10 Seconds Rest) of Each of the Following:
Assault Bike Calories
Box Jumps (24/20)*Masters may step up. Everyone must step down.
American Kettlebell Swings (1.5/1)(1/25#)
Ab Mat SIt Ups
*Complete 8 rounds on one movement before moving onto the next.
*One minute break between movements.
Stimulus/Focus: You will enter a score for each movement for a total of 4 separate scores. Push as hard as you can each 20 seconds.
Cool Down: Tabata Goblet Squat Holds
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5
Stimulus/Focus: Complete all sets at 80% and lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
15-12-9-12-15
Overhead Squat (95/65)(65/45)
Slam Balls (30/20)(20/15)
Stimulus/Focus: The out and back design of this workout will test you physically and mentally. Try to complete each set upbroken.
Cool Down: 3 Rounds
10 Slam Ball Russian Twists
20 Jump Lunges
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: Push Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute Partner AMRAP
Partner A: Row
Partner B: Completes the following:
10 Dumbbell Push Press (35/20)(20/15)
10 Burpees Over the Dumbbells
*Switch after partner B completes one round of work.
*Score is the total number of working reps + the total number of calories rowed.
Stimulus/Focus: This will be a challenging workout because there is no rest-one person is rowing, while one person is on the dumbbells working. Rest as needed, but keep breaks short.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP lift on a 2-minute clock.
WOD: 5 RFT (20 Minute Time Cap)
25 Wall Balls (20/14)(14/10)
25 Box Jumps (24/20)*Masters may step up. Everyone must step down.
Stimulus/Focus: This workout is high in volume. Try to complete the wall balls in 2 sets each time and just keep moving on the box jumps.
Cool Down: 100 Partner Wall Ball Sit Ups (Over the Box)
