Warm-up: Coach’s Choice
Strength/Skill: Ring Work/Review the Movements
WOD: For Time (20 Minute Cap)
50 Air Squats
25 Ring Rows
40 Air Squats
20 Toes to Rings
30 Air Squats
15 Ring Pull Ups
20 Air Squats
10 Ring Dips
10 Air Squats
5 Ring Muscle Ups
Stimulus/Focus: Opposing muscle groups. Basic and advanced movements. Time to play on the rings. Try to do all squats unbroken. Break ring work as needed, but try to do large sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Position Work)
During this strength you will pause just off the floor, just below the knee and just above the knee on the way up and way down. You will do this three times for each set. You will do this five times. It will be on a 3-minute clock.
WOD: Eight 2-Minute Rounds
8 Deadlifts (155/105)(105/70)
8 Pull Ups
8 Burpees
Stimulus/Focus: Move as quickly as you can through all work prescribed to give you more time to rest before repeating the next 2-minute round. Each round will have its own score.
Cool Down: Tabata Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Shoulder Press (95/65)(65/45)
10 Slam Balls (30/20)(20/15)
20 Double Unders
100 Meter Run
Stimulus/Focus: This workout should be a gasser. All work should be done unbroken and as quickly as you can.
Cool Down: 3 Rounds
5 Ring Dips
10 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: Front Squat (15 Minutes to Work the Skill)
Play around with front squatting with extended arms (thumbs up). Work midline stability and keeping the chest up throughout the movement.
WOD: Three Six Minute AMRAPs
*1 Minute Breaks Between Each
6 Minute AMRAP
10 Front Squats (95/65)(65/45)
5 Strict Push Ups
*Rest 1 Minute Before Next AMRAP
Stimulus/Focus: Aim for 8-10 rounds.
6 Minute AMRAP
10 Front Squats (135/95)(95/65)
5 Ring Push Ups
*Rest 1 Minute Before Next AMRAP
Stimulus/Focus: Aim for 6-8 rounds.
6 Minute AMRAP
10 Front Squats (165/115)(115/75)
5 HSPUs
Stimulus/Focus: Aim for 4-6 rounds.
Cool Down: Tabata L-Holds from the Rig
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
5 Single-Arm (Left) Dumbbell Push Jerks (50/35)(35/20)
25′ Single-Arm (Left) Dumbbell Overhead Walking Lunge (50/35)(35/20)
5 Single-Arm (Right) Dumbbell Push Jerks (50/35)(35/20)
25′ Single-Arm (Right) Dumbbell Overhead Walking Lunge (50/35)(35/20)
Stimulus/Focus: Fun with dumbbells! Try to do all work on one side without breaking. Rest at the turn around before restarting.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (DB from WOD)
*Switch Hands at Turn Around Point*
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Chipper for Time (25 Minute Cap)
100 Double Unders
80 Ab Mat Sit Ups
60 Calorie Row
40 Burpees
20 Calorie Bike
Stimulus/Focus: Chipper time! You must finish all reps of one movement before moving onto the next. Find a steady pace on all of it and just keep moving. Depending on class size you may have to start on a movement other than double unders.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 5)
Use 75% for all sets. Lift on a 1-minute clock.
WOD: 6 RFT (20 Minute Cap)
10 Floor Press (155/105)(105/70)
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Try to break each round of work into no more than two sets.
Cool Down: 50 Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
21 Snatch (95/65)(65/45)
21 Pull Ups
15 Snatch (135/95)(95/65)
15 Chest to Bar
9 Snatch (185/135)
9 Bar Muscle Up
Stimulus/Focus: This workout is designed to be heavy and difficult. For those scaling, find three weights that you consider moderate, heavy and HEAVY! Find three gymnastics progressions that get more difficult for you.
Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Strict Push Ups
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!
