Warm-up: Coach’s Choice
Strength/Skill: Snatch (Work to WOD Weight)
WOD: 14 Minute EMOTM
Even: 1 Snatch (85%)
Odd: Max Effort Double Unders
Stimulus/Focus: This WOD is meant to push you to lift heavy while cardiovascularly taxed. Aim for a certain number of double unders and then rest so you can hit a perfect lift every other minute. Scores is your total reps, including snatches and dubs.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 2 )
Start at 80% and get AHAP. Lift on 3-minute clock.
WOD: For Time (16 Minute Cap)
3-6-9-12-15-18-21
Deadlifts (225/155)(155/105)
200 Meter Run After Each Round of Deadlifts
Stimulus/Focus: Tough on the legs. Run quickly, don’t rest on the run!
Cool Down: 3 Rounds
10 Bike Calories
10 GHD Extensions
10 GHD Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 3)
Use 85% for all sets. Lift on a 2-minute clock.
WOD: 12 Minute GAFAP
1 Floor Press (135/95)(95/65)
1 Burpee
2/2, 3/3 . . .
Stimulus/Focus: This is a double press workout. Be careful to avoid burnout and muscle failure. Rest as needed to continue.
Cool Down: 4 Rounds
3 Strict Pull Ups
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: Deadlift (Work to WOD Weight)
WOD: 30 Minute GAFAP
1 Deadlift (315/205)(205/145)
10 Double Unders
100 Meter Run
2/2/2, 3/3/3 . . .
*Increase by 1 deadlift, 10 dubs, and 100 meters each round.
Stimulus/Focus: This is a long time. Find a pace and just stay steady. The deadlifts will likely be done in singles. Do the dubs unbroken as long as you can. Rest on the run. Start again.
Cool Down: Tabata Banded Achilles and Hamstring Stretches
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 2 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Wall Walks
Thrusters (95/65)(65/45)
Stimulus/Focus: A lighter version of the CrossFit Games workout, which was done at 185/135. 🙂 This will be extremely taxing on your whole body. Have fun!
Cool Down: 500 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Rig Work: 10 Minutes to Work any Gymnastics on the Rig–Practice strict work, kipping movements, bar muscle ups, pull overs . . . the list is endless. 🙂
WOD: For Time (18 Minute Cap)
25 Ab Mat Sit Ups
25 Kipping Pull Ups
25 Ab Mat Sit Ups
20 Kipping Chest to Bars
25 Ab Mat Sit Ups
15 Strict Pull Ups
25 Ab Mat Sit Ups
10 Strict Chest to Bar
25 Ab Mat Sit Ups
5 Bar Muscle Ups
25 Ab Mat Sit Ups
Stimulus/Focus: Fun on the rig! Scale as needed. You should have a progressively more challenging gymnastics movement each time.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 5 )
Use 70% for all sets. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
50-40-30-20-10
Shoulder Press (45/35)(35/25)
Weighted Box Step Ups (45/35)(35/25)
*Front Rack or Back Rack
Stimulus/Focus: This should scream light and fast. Complete big sets of work.
Cool Down: 3 Rounds
10 Bicep Curls
10 Skull Crushers
*Use bar from the workout*
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 2)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
5 Overhead Squats (95/65)(65/45)
10 Front Squats (95/65)(65/45)
15 Back Squats (95/65)(65/45)
*20 Bar Hops–Before the first round and after each round for a total of 100 Bar Hops*
Stimulus/Focus: Try to do the entire round unbroken. The bar hops are there to break up the rounds, but to also tax your legs a little more. Completing the round when winded and with fatigued legs will get more challenging each time.
Cool Down: 2 Rounds
200 Meter Run
20 GHD Sit Ups
20 GHD Extensions
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!
