Warm-up: Coach’s Choice
Strength/Skill: Split Jerk – 5 x 5
Use 70% for all sets. Lift on a 2-minute clock. Work speed under the bar and bar cycling.
WOD: 20 Minute AMRAP
30 Double Unders
20 Burpees
10 Split Jerk (135/95)(95/65)
Stimulus/Focus: This workout is forcing you to lift heavy while being cardiovascularly taxed. Choose a weight that is heavy for you.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Front Squat – 3 x 3 x 3 x 3 x 3
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Three 5-Minute AMRAPs
*1 minute to rest and change weight between each couplet*
5 Minute AMRAP
5 Front Squats (95/65)(65/45)
5 Pull Ups
Stimulus/Focus: This workout should be light and fast. Aim for 7 rounds.
5 Minute AMRAP
5 Front Squats (115/75)(75/55)
5 Chest to Bars
Stimulus/Focus: This workout will be more challenging in weight and skill. Aim for 5 rounds.
5 Minute AMRAP
5 Front Squats (135/95)(95/65)
5 Bar Muscle Ups
Stimulus/Focus: The workout will be even more challenging in weight and skill. Aim for 3 rounds.
Cool Down: Tabata Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Inversion Work: Get inverted–holds, push ups, deficits, walks. Just practice getting upside down during this 10 minute time.
WOD: For Time (20 Minute Cap)
50-40-30-20-10
Strict Push Ups
Handstand Hold (in seconds)
Stimulus/Focus: Aim for perfect form on your push ups. Complete your holds unbroken if possible.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean – 2 x 2 x 2 x 2 x 2
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
10 Cleans (95/65)(65/45)
10 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: This workout will be taxing on the grip. The weight should be light enough that you can go unbroken.
Cool Down: 3 Rounds
100 Meter Run
5 Ring Dips
Warm-up: Coach’s Choice
Strength/Skill: Floor Press – 5 x 4 x 3 x 2 x 1
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Floor Press (135/95)(95/65)
Toes to Bar
RX+: (185/135)(135/95) and strict T2B
Stimulus/Focus: This workout will be challenging on the shoulders. The weight should be heavy. Strive to go unbroken on each movement. The decreasing rep scheme should allow for this.
Cool Down: 3 Rounds
15 GHD Extensions
5 Wall Angels
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: Power Clean – 15 Minutes to Get AHAP
WOD: For Time (21 Minute Cap)
21-15-9-15-21
Power Clean (60%)
Handstand Push Ups
RX+: 70% and strict HSPUs
Stimulus/Focus: A great pull push workout! The decreasing and then increasing rep scheme will be challenging mentally. Try to do large sets and take short breaks.
Cool Down: 3 Rounds
10/7 Calories Assault Bike
10 Toes to Rings
Warm-up: Coach’s Choice
Strength/Skill: Review Rope Climbs and Devils Press
WOD: 10 RFT (20 Minute Cap)
5 Devils Press (35/20)(20/15)
1 Rope Climb
Stimulus/Focus: A skill workout. The weight and rep scheme are both manageable. Work the movements and keep moving.
Cool Down: 4 Rounds
100 Meter Farmer’s Carry
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: 20 Minute AMRAP
100 Meter Row
10 Box Jumps (24/20)
RX+: 30/24
Stimulus/Focus: All the legs and all the cardio! Find a steady pace and maintain it.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift – 4 x 4
Use 80% for all sets. Lift on a 3-minute clock.
WOD: Hard Cindy
20-Minute AMRAP of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate
RX: To click RX you must use a dumbbell for pull ups and squats. You must use the same dumbbell for both movements. For push ups, men will put their feet on a 30″ box and females on a 24″ box. You will have two scores–your number of rounds and reps is one. Your weight used is the other.
Cool Down: Tabata Candlestick Raises
