Warm up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Four 8-Minute Rounds
Each 8-minute round, complete 2 rounds of:
20/15 Calorie Row
10 Toes to Bar
200 Meter Run
10 Box Jump Overs (24/20)(Masters Step Overs)
Stimulus/Focus: Attempt to do toes to bar and box jump overs unbroken. Push hard on the row and the run. Give yourself as much time to rest in the 8 minutes as possible before the next 8 minutes begins.
Cool Down: 4 Rounds
20 GHD Extensions
5 Push Ups (Feet on the Box)
Warm up: Coach’s Choice
Strength/Skill: Deadlift
Build to today’s technical heavy 5 touch and go.
Stimulus/Focus: This should be heavy! You have 10 minutes to get there.
Deadlift – 3 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD; Eight 2-Minute Rounds
5 Thrusters (135/95)(95/65)
10 Burpees Over the Bar (Lateral)
Stimulus/Focus: Work your sprint motor! Push hard. Squat clean the first thruster. Do all work unbroken. Give yourself time to rest before repeating.
Cool Down: Tabata Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Gymnastics – 3 Rounds for Quality:
6 False Grip Pull-Ups or 3 Strict RMU
15 Second L-Sit Hold on DBs or Pike Compressions
15 Second Handstand Hold (Wall) or Freestanding Handstand Hold
5+5 Pistol Box Step Ups/10 Alternating Pistols
WOD: 5 RFT (20 Minute Cap)
400 Meter Run
24 Air squats
12 Pull-Ups
RX+: Alternating Pistols and Chest to Bar Pull Ups
Stimulus/Focus: Push hard on the run. Try to do your work in no more than two sets.
Cool Down: 3 Rounds
10 V-Ups
10 Strict Push Ups
Warm up: Coach’s Choice
Strength/Skill: Power Snatch + Hang Snatch
Build to today’s heavy of a 1+1 complex.
Stimulus/Focus: Use ten minutes to find your heavy complex for the day.
Power Snatch + Hang Snatch
5 x 1+1
Stimulus/Focus: Complete one complex EMOTM for 5 minutes @ 90% of your heavy for the day.
WOD: 10 RFT (15 Minute Cap)
10 Sumo Deadlift High Pulls (75/55)(55/35)
10 Push Press (75/55)(55/35)
RX+: (95/65)(65/45)
Stimulus/Focus: This should be light, fast and unbroken.
Cool Down: 3 Rounds
20 Bar Hops
10 Candlestick Raises
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: Back Squat
1. Max reps @ 85%
2. Max reps @ 80%
3. Max reps @ 75%
Stimulus/Focus: Build up to 85%. Then complete:
Minute 0-3: Max Unbroken Reps @ 85% (only time for one breath between reps–no stalling)
Minute 3-6: Max Unbroken Reps @ 80%
Minute 6-9: Max Unbroken Reps @ 75%
WOD: Out and Back For Time (15 Minute Cap)
50 Pull-Ups
40 Alternating Pistols
30 Deadlifts (255/175)(175/125)
40 Alternating Pistols
50 Pull-Ups
Stimulus/Focus: Complete work in moderate sets and continue to move. Find scales that challenge you.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Six 6-Minute Rounds
60 Double Unders
30/24 Calorie Row
20 Kettlebell Swings (1.5/1)(1/25#)
10 Burpee Burpee Pull Ups
Stimulus/Focus: Attempt all reps the first round. If you don’t have at least a minute to rest before starting the next round, scale reps accordingly. Make sure you are pushing hard each round. This is designed to build your sprint motor.
Cool Down: Tabata Standing Oblique Twists (with KB)
Warm up: Coach’s Choice
Strength/Skill: Front Rack Reverse Lunge
10 x 10 x 10
Stimulus/Focus: Only go as heavy as form allows.
WOD: AMRAP 1
6 Minute AMRAP
5 Shuttle runs (25′ out and 25′ back)
10 Wallballs (20/14)(14/10)
Rest 4 Minutes, Then Complete Next AMRAP.
Stimulus/Focus: Just move. Don’t break! Aim for four rounds.
AMRAP 2
6 Minute AMRAP
15 Box Jump Overs (24/20)
15 Meters Dumbbell Front Rack Walking Lunges (25′ out and 25′ back)(50/35)(35/20)
*Two Dumbbells*
*Masters May Step Up*
Stimulus/Focus: Aim for four rounds.
Cool Down: Alternating Tabata: Chin Over the Bar Hold and Hang
Warm up: Coach’s Choice
Strength/Skill: Gymnastics
Four 2-Minute Rounds
8 Ring Dips
16 V-ups
Stimulus/Focus: Focus on quality. If scaling, find movements or rep counts that challenge you. You should have some time to rest before repeating the round.
WOD: 5 RFT (18 Minute Cap)
10 Handstand Push Ups
15 Toes to Bar
15/12 Calorie Assault Bike (400/350 Meter Bike Erg)
*Alternate bike each round*
*Seated dumbbell press for masters (35/20)
Stimulus/Focus: Try to complete each movement in no more than two sets.
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Below the Knee Power Clean + Push Jerk
1 x 1
Stimulus/Focus: Take 10 minutes to build to today’s heavy. Then complete one complex every minute on the minute for 5 minutes at 90% of today’s heavy.
WOD: For Time (8 Minute Cap)
30 Clean & Jerks (155/105)(105/70)
*Every minute, including 0:00, you have to perform 5 bar-facing burpees*
Stimulus/Focus: This should be a heavy weight, but one you can move at least 4 times in a minute (along with 5 bar facing burpees)to finish in under the time cap.
Cool Down: 3 Rounds
5 Wall Angels
5 Wall Wipes (Per Side)
