Warm up: Coach’s Choice
WOD: Partner WOD For Time (40 Minute Cap)
100 Calorie Row
100 Kettlebell Swings (1.5/1)(1/25#)
100 Box Jumps (24/20)
100 Wall Balls (20/14)(14/10)
100 Calorie Row
*At the top of each minute, partners complete 3 synchronized burpees.
*Masters can step up. Everyone must step down.
*One partner works while one partner rests.
Stimulus/Focus: Have fun with a partner. Move and transition quickly.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Strength Metcon: Max Unbroken Floor Press Reps at 60% of Today’s 1 RM
Stimulus/Focus: You’ll have 2 minutes to rest after your final rep. Adjust your weight to 60%. Complete one set unbroken.
WOD: For Time (15 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Strict Push Ups
1-2-3-4-5-6-7-8-9-10
Pull Ups
*After each round complete 15 Ab Mat Sit Ups (Total of 150)
*RX+: HSPU/C2B/GHD Sit Ups
Stimulus/Focus: This will be shoulder focused. Try to do the lower rep schemes unbroken and take no more than one break in the longer rep schemes.
Cool Down: 500 Meter Row
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 over the 5 sets. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
400 Meter Run
30 Power Snatches (95/65)(65/45)
400 Meter Run
30 Overhead Squats (95/65)(65/45)
400 Meter Run
30 Squat Snatches (95/65)(65/45)
400 Meter Run
RX+: (135/95)(95/65)
Stimulus/Focus: Find a moderate pace on the run. Pick up the bar as soon as you come inside. Aim to do your power snatches and overhead squats in sets of 10-15 and your snatches in sets of 5-6 and keep moving.
Cool Down: 3 Rounds
20 GHD Sit Ups
20 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: Deadlift
10 x 10
Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. Reps must be unbroken.
WOD: Teams of 2 for Time (15 Minute Cap)
12 – 9 – 6
Cleans (95/65)(65/45)
24 – 18 – 12
Synchro Slam Balls (30/20)(20/15)
12 – 9 – 6
Thruster (95/65)(65/45)
24 – 18 – 12
Synchro Ab Mat Sit Ups
12 – 9 – 6
Power Snatch (95/65)(65/45)
24 – 18 – 12
Synchro Air Squats
Stimulus/Focus: Partners can split barbell work however they like. Synchro work will be completed together.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: 10 Minutes to Work Max Height Box Jump or Seated Box Jumps
WOD: Filthy Fifty
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 36lb KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 25lb KB, 35-lb. push press, 14-lb. ball
Stimulus/Focus: Benchmark time! Walking lunges will be in place. Back extensions will be superman holds. Kettlebell is 1/25#. Masters can step up for box jumps and will use 25/15 kettlebells and 14/10 wall balls and 35/25 barbell.
Cool Down: 400 Meter Run/Jog/Walk
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
10 Minutes to Build to Your Heavy for the Day
Stimulus/Focus: Get heavy!
Strength Metcon: 10 Minute EMOM
Even: Max Reps @ 90%
Odd: Change Weight and Rest
Even: Max Reps @ 80%
Odd: Change Weight and Rest
*Continue for 70%, 60% and 50%
Stimulus/Focus: These reps do not have to be unbroken. Accumulate as many as you can in your minute to work. Change weight efficiently to give yourself time to rest.
WOD: 5 RFT (12 Minute Cap)
30 Double Unders
10 Alternating Dumbbell Snatches (50/35)(35/20)
3 Wall Walks
Stimulus/Focus: This is a shoulder burner. Attempt to do all work unbroken. Take quick breaks between movements.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 Minutes to Work to a Heavy Triple
Stimulus/Focus: Use 10 minutes to work to a heavy triple.
Back Squat: 10 x 1
Stimulus/Focus: Using the same weight from your heavy triple, complete one rep every 30 seconds for 5 minutes (total of 10 reps).
WOD: Two 8-Minute AMRAPs (4 Minute Rest)
8 Minute AMRAP
4 Burpees to Target
8 Alternating Lunges
12 Russian Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Keep moving. Aim for 8 rounds.
8 Minute AMRAP
4 Burpee Pull Ups
8 Alternating Reverse Lunges
12 American Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Keep moving. Aim for 6 rounds.
Cool Down: Tabata Side Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Power Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% of your current 1 RM. Lift on a 2-minute clock. Get AHAP.
Strength Metcon: 2-Minute AMRAP
Stimulus/Focus: At the completion of your heavy single, download your bar to 80% of your heaviest lift. You will have 2 minutes to accumulate as many reps as possible at that weight. Reps do not have to be unbroken.
WOD: 4 RFT (16 Minute Cap)
200m Run
20 Medicine Ball Cleans (20/14)(14/10)
10 Strict Push Ups
Stimulus/Focus: This workout has all the things-cardio, weightlifting/squatting, gymnastics/pushing. Attempt all work unbroken. Take one break in the cleans and push ups if needed. Push hard on the run.
Cool Down: 50 Med Ball AMSUs
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!
