Warm-up: Coaches Choice
Strength/Skill: Clean – 1 x 1 x 1 x 1 x 1 x 1 x 1
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 100 Med Ball Cleans (20/14)(14/10)
*Top of every minute complete 3 strict push ups*
Stimulus/Focus: This is a grind. Focus on perfect form and move as quickly as possible.
Cool Down: 100 Partner Ab Mat Wall Ball Passes
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 Snatch
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 6 RFT (20 Minute Cap)
6 Power Snatch (95/65)(65/45)
12 Burpees over the Bar
200 Meter Run
Stimulus/Focus: This workout will be a cardiovascular strain. Push hard in each movement. Try to catch your breath on the run so you can sprint through the movements.
Cool Down: 3 Rounds
5 Ring Dips
5 Toes to Bar
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Spend 15 minutes working the skill.
WOD: For Time (No Cap)
Accumulate 3 minutes of Handstand Hold Time
100 Air Squats
Accumulate 50 Meters of Handstand Walk
100 Air Squats
30 Handstand Push Ups
Stimulus/Focus: This gymnastics WOD will be challenging for most. Try to do the HS work in as big of sets as possible. Focus on good for on the air squats.
Cool Down: 3 Rounds
5 Strict Pull Ups
10 Calories Assault Bike
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
WOD: Deadlifts
2 @ 90%
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
Stimulus/Focus: The out and back style of this strength will be a challenge. Going down in weight and then back up when tired is difficult. Your score will be your total weight.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat
These are going to be “from the hole” front squats. You will start in the bottom position and stand up from there. This will help you develop the strength needed to stand up a clean when you are stuck in the bottom.
WOD: Out and Back for Time (12 Minute Cap)
25 Double Unders
20 Ab Mat Sit Ups
15 Strict Push Ups
10 Pistols
5 Front Squats (165/115)(115/75)
10 Pistols
15 Strict Push Ups
20 Ab Mat Sit Ups
25 Double Unders
Stimulus/Focus: This out and back should move relatively quickly. Focus on good form in each movement.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 16 Minute GAFAP
1 Dumbbell Push Jerk (50/35)(35/20)
1 Wall Ball (20/14)(14/10)
1 Pull Up
Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle into it.
Cool Down: Tabata Seated Knees to Elbow
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: Back Squat
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Knees to Elbow
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)(1/25#)
RX+: (30/24) and (2/1.5)(1.5/1)
Cool Down: 3 Rounds
5 Goblet Squats
10 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Snatch
20 Minutes to Find Your 1 RM. Complex is 1 high hang snatch, 1 hang snatch, and 1 snatch.
WOD: 12 Minute AMRAP
1 Complex at 90%
100 Meter Run
Stimulus/Focus: This WOD should be heavy. It will force you to lift heavy while winded. Run fast. If you get out the door on your run before time runs out, finish it and count it as a full round.
Cool Down: Tabata Side Plank Holds
