Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up
WOD: 14 Minute EMOTM
Even: 1 Rep Per Side @ 60%
Odd: ME Ab Mat Sit Ups
Stimulus/Focus: These are two tough movements on the midline. Focus on perfect form on the TGU and go as fast as possible on the sit ups.
Cool Down: 3 Rounds
100 m Run
15 Back Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
10 Deadlifts (225/155)(155/105)
20 Wall Balls (20/14)(14/10)
*2 burpees at the top of each minute, including at the start.
Stimulus/Focus: This workout will be cardiovascularly taxing. The weight should be moderate. The rep scheme is manageable enough to go unbroken or to only break when it is time to do burpees.
Cool Down: 400 Meter Run with Wall Ball
Warm-up: Coach’s Choice
Strength/Skill: Floor Press
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
21 Slam Balls (30/20)(20/15)
15 Floor Press (95/65)(65/45)
9 Pull Ups
RX+: FP (135/95)(95/65) and chest to bars
Stimulus/Focus: This workout should be quick moving. Try not to break more than once in each movement.
Cool Down: Tabata Bar Hops
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
Start at70% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Minute AMRAP
12 Double Unders
6 Power Cleans (115/75)(75/55)
3 Ring Dips
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 10 2-Minute Rounds
100 Meter Run
Max Effort Overhead Squats (95/65)(65/45)
*RX+: (135/95)(95/65)
Stimulus/Focus: This WOD is designed to get you to lift while cardiovascularly fatigued. Run hard each time and come in ready to get as many reps as possible. Be ready to start again at the top of every 2 minutes. Score is total OHS reps. If you don’t complete the run, you can’t count the reps.
Cool Down: Tabata Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb
WOD: Team WOD-20 Minute AMRAP
Station 1: Assault Bike
Station 2: Row
Station 3: Bike Erg
Station 4: Rope Climbs
Stimulus/Focus: This is a workout designed to let you do some things that we don’t get to do often. You will be in groups of 4. You will switch every 20 calories on the rower. Your team score will be total calories on all three machines plus total number of rope climbs.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
20 Deadlifts (135/95)(95/65)
20 Strict Push Ups
Stimulus/Focus: A classic push-pull workout. Aim for manageable sets and do not work till failure. Find a steady pace and just keep moving.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (16 Minute Cap)
-21-15-9-
Dumbbell Shoulder Press (50/35)(35/20)
Pull Ups
*Run 400 Meters at Each Dash*
Stimulus/Focus: This should be a heavy WOD. Try to break each round of work into no more than 3 sets if possible.
Cool Down: 3 Rounds
100 Meters Farmers Carry (Both DBs from WOD)
5 DB Squats (Both DBs from WOD)
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!
