Warm-up: Coach’s Choice
Strength/Skill: Get Ready to
WOD: 500 For Time . . . I think!
105 Double Unders
52 DB Hang Power Snatch
86 Air Squats
74 DB Hang Power Cleans
42 Mountain Climbers
26 DB Overhead Squats
61 Seated Knees to Elbows
34 DB Thrusters
8 Wall Walks
12 Man Makers
*One DB for all DB movements. Use (35/20)(20/15).
*Must finish one movement before moving onto the next.
*Must go in order.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Out and Back For Time (16 Minute Cap)
50 Deadlifts (135/95)(95/65)
25 Burpees
100 Ab Mat Sit Ups
25 Chest to Bar
50 Deadlifts (135/95)(95/65)
Stimulus/Focus: This workout will hit all the things. Find a good pace and keep moving!
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (8 Minute Cap)
12-9-6-9-12
Power Snatch (95/65)(65/45)
Wall Balls (20/14)(14/10)
Stimulus/Focus: This workout should move quickly. Attempt to do all work unbroken, but definitely do not break more than once each round. This should be an all out sprint. You will feel gassed-as you should!
Cool Down: 400 Meter Wall Ball Run
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (6 x 6)
Use 75% for all sets. Lift on a 3-minute clock.
WOD: 5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Deficit HSPUs
*Two 45# plates for males/one for females*
*Rest 2 Minutes Before Next AMRAP
5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Strict HSPUs
*Rest 2 Minutes Before Next AMRAP
5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 HSPUs
Stimulus/Focus: These AMRAPs are meant to focus on gymnastics. The weight for the back squat is moderate and remains constant. The gymnastics movements increase in difficulty. Find scales that achieve that stimulus for you.
Cool Down: Tabata Hollow Rock Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Push Press (95/65)(65/45)
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)(1/25#)
RX+: 135/95; 30/24; 2/1.5
Teen/Masters RX+: 95/65; 24/20; 1.5/1
Stimulus/Focus: This triplet should tax your breathing and your entire body. Aim to do work unbroken.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
*Switch at turn around point
10 Goblet Squats (KB from WOD)
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
15-12-9
Power Cleans (165/115)(115/75)
45-36-27
Double Unders
Stimulus/Focus: This workout should be heavy. Choose a weight that forces you to complete the power cleans in singles.
Cool Down: 4 Rounds
100 Meter Run
5 Barbell Rollouts
Warm-up: Coach’s Choice
Strength/Skill: Get ready to work!
WOD: 20 Minute AMRAP
10 HRPU
20 Calorie Row
30 Air Squats
Rx+
10 Handstand Push Ups
20 Calorie Row
30 Alternating Pistols
Stimulus/Focus: This is a challenging gymnamstics workout. Find scales that challenge you were you are. Aim for 3-4 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (10 x 10 x 10 x 10 x 10)
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 4 Rounds (30 Minute Cap)
800 Meter Turn Around Run
*400 meters, then when you get to your spot you will turn around and run the other direction for 400 meters more.*
25 Burpees
Stimulus/Focus: This workout is a cardio grind. Just keep moving.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Opposing Ladder for Time (12 Minute Cap)
1-10 Overhead Squats (95/65)(65/45)
10-1 Pull Ups
*RX+: (135/95)(95/65) and Chest to Bars
Stimulus/Focus: This workout will be taxing on your shoulders. Try to do the overhead squats unbroken.
Cool Down: 5 Rounds
5 Strict Push Ups
10 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Hang Power Clean (20 Minutes to Find 1 RM)
WOD: 15 Minute AMRAP
10 Dumbbell Hang Power Cleans (50/35)(35/20)
10 Dumbbell Push Ups (50/35)(35/20)
Stimulus/Focus: This is a chance to incorporate DB training into our programming. Try to break only one time in each movement. Aim for 6-8 rounds.
Cool Down: 3 Rounds
100 Meter Farmers Carry (Both DBs from WOD)
5 DB Squats
