Warm up: Coach’s Choice
Strength/Skill: Power Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 18 Minute AMRAP
30 Double Unders
20 Ab Mat Sit Ups
10 Seated Dumbbell Presses (35/20)(20/15)
Stimulus/Focus: Find a steady pace and just keep moving. None of the work is challenging. It is just a long time domain.
Cool Down: Tabata Russian Twists
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
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (22 Minute Cap)
7-6-5-4-3-2-1
Deadlifts (275/185)(185/135)
21-18-15-12-9-6-3
Pull Ups
42-36-30-24-18-12-6
Double Unders
Stimulus/Focus: The deadlifts should be heavy. Scale as needed. Aim to do the pull ups in two sets each round and the double unders unbroken.
Cool Down: 3 Rounds
5 Strict Push Ups
20 Candlestick Raises
Warm up: Coach’s Choice
Strength/Skill: Handstand Walk Skill Work: Spend 10 minutes upside down!
WOD: 36 Minute EMOM
Minute 1: Row
Minute 2: Assault Bike
Minute 3: Shuttle Run
Minute 4: Bike Erg
*In order to RX the workout, males must complete 14 calories each minute, females must complete 10. Twelve shuttle runs must be completed in that minute.
Stimulus/Focus: This will be a great cardio workout. Push as hard as you can each minute, but give yourself time to rest before the next movement. Scale the number of reps per movement to your ability. Keep in mind you will complete each movement 9 times.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 10
Stimulus/Focus: Spend 10 minutes getting AHAP for 10 back rack alternating lunges.
Back Rack Lunge: 5 x 10
Stimulus/Focus: Use 60% of your heaviest from today. Complete 10 reps every 90 seconds for five rounds.
WOD: 15 Minute AMRAP
15 Wall Balls (20/14)(14/10)
15 Ab Mat Sit-ups
15 Box Jumps (24/20)
*Masters Must Step Up; Everyone Must Step Down
Stimulus/Focus: Try to complete all work unbroken. Aim for 5 rounds.
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Rounds (1 Minute Work/1 Minute Rest)
10 Floor Press (95/65)(65/45)
Max Effort Burpees Over the Bar
Stimulus/Focus: The floor press should be completed quickly and unbroken. Push as hard as you can on the burpees. You will have a minute of rest between each round. You will have 10 separate scores. The burpees are the only reps that count.
Cool Down: 3 Rounds
100 Meter row
5 Strict Pull Ups
Warm up: Coach’s Choice
Strength/Skill: Clean and Jerk
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP. The clean and jerk can be any style.
WOD: 12 Minute GAFAP
1 – 2 – 3 – …
Clean and Jerk (135/95)(95/65)
2 – 4 – 6 – . . .
Handstand Push Up
Stimulus/Focus: Just keep moving in this GAFAP. Execute quick singles on C&J and try to complete big sets of HSPUs as the reps increase.
Cool Down: Tabata Mountain Climbers
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 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute Partner AMRAP (You Go, I Go Format)
10/7 Calorie Row
10 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: This workout will be taxing on your forearms and grip. Try to push hard in each round since you’ll have time to rest before repeating. Aim for 5-7 rounds each.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 Rounds (16 Minute Time Cap)
5 Wall Walks
10 Deadlifts (155/105)(105/80)
15 Toes to Bar
20 Alternating Lunges
Stimulus/Focus: This workout will be taxing on the legs and shoulders. Scale the weight as needed. It should be light enough to go unbroken, but will likely be done in singles to save your grip for T2B. Scale reps on wall walks and toes to bar before scaling the movements.
Cool Down: 3 Rounds
100 Meter Run
20 GHD Extensions
