Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Set of 5 reps at 75% and increase weight as the reps decrease. Work to a heavy single to finish the week! Lifts will be on a 2-minute clock.
WOD: 5 RFT (15 Minute Cap)
35 Double Unders
10 Burpees
200 Meter Run
Stimulus/Focus: This is going to be a cardiovascular push. Treat it like a sprint!
Cool Down: 3 Rounds
10 Plank Knees to Elbow
10 V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 21-15-9 For Time (10 Minute Cap)
Front Squats (205/145)(145/100)
Chest to Bar
Stimulus/Focus: This is a heavy workout. If scaling, choose a weight that will allow you to complete each round of front squats in three sets. Choose a challenging gymnastics progression and try to do sets of three.
Cool Down: ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Turkish Get Up
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP. Use objects other than a barbell-dumbbells, kettlebells, wall balls, slam balls, etc.
WOD: 8 Minute AMRAP:
8 Kettlebell Goblet Squats
8 Handstand Push-Ups
*Rx (2/1.5)(1.5/1)
Master: Seated DB Presses (20/15)
Stimulus/Focus: The weight should challenge you. Strive for 6 rounds.
Cool Down: Alternating Tabata
Superman Holds
Hollow Rock Holds
Warm-Up: Coach’s Choice
Strength/Skill: Power Clean – 1 x 1
Stimulus/Focus: Spend 10 minutes finding a heavy single.
Power Clean – 10 x 3
Stimulus/Focus: This should be a heavy set of 3! Ten minute EMOM. 3 power cleans at 80% of your heavy single for the day. Reps should be touch and go. Challenge yourself and be patient.
WOD: 18 Minute AMRAP:
400 Meter Run
30 GHD Sit-Ups
20 Box Jumps
10 Power Cleans
*Rx (205/145)(145/100) (24/20) Masters may step up. Everyone must step down.
Stimulus/Focus: This workout is supposed to be challenging. Choose a weight that forces you to do power cleans in singles. Those who are RXing the workout, have first right to the GHDs. If you are scaling and can’t get a GHD, sub in AMSUs.
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
18 Floor Press
1 Rope Climb
15 Floor Press
2 Rope Climbs
12 Floor Press
3 Rope Climbs
9 Floor Press
4 Rope Climbs
6 Floor Press
5 Rope Climbs
3 Floor Press
6 Rope Climbs
*Rx (185/125)(125/85)
Stimulus/Focus: This workout has a great push/pull component. The barbell should be heavy. Find a weight that challenges you. Think about completing each of the longer rounds in 3 sets. Focus on efficiency on the rope climbs.
Cool Down: 4 Rounds
7/4 Bike Calories
15 Ab Mat Sit 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!
Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Perform all lifts at 70% of 1 rep max. Lifts will be on a 2-minute clock.
WOD: For Time (10 Minute Cap)
150 Kettlebell Swings (2/1.5)(1.5/1)
Stimulus/Focus: Break the work as needed in order to avoid muscular failure. Think small sets and short breaks.
Cool Down: 2 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
1 x 1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: First working rep should be in the 80% range. Try to increase weight each round. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
1,000/900 meter row
50 deadlifts (135/95)(95/65)
30 handstand push-ups
Stimulus/Focus: Try to do larger sets in this workout. Choose a weight that is light for you and a handstand progression that allows you to keep moving at a good pace.
Cool Down: ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout.
WOD: Three 7-Minute Rounds
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips
*Rest the remainder of the time.
Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your distance and/or rep count in order to have the rest needed to repeat for three total rounds.
Cool Down: 3 Rounds
10 Supermans (2-Second Holds)
5 Strict Pull Ups
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes to find a heavy single for the day. After the clock is up, complete the following drop set on a 2-minute clock.
1 @ 90%
2 @ 85%
3 @ 80%
4 @ 75%
5 @ 70%
WOD: 5RFT (10 Minute Cap)
12 Push Jerks
12 Back Squats
RX: (135/95)(95/65)
Stimulus/Focus: Challenge yourself to complete each round without putting the barbell down, but if need, take no more than one break per movement.
Cool Down: 3 Rounds
10 Barbell Rollouts
20 Bar Hops
