Warm-up: Coach’s Choice
Strength/Skill: Deadlift – 5 x 5
Use 80% for all reps. Lift on a 3-minute clock.
WOD: For Time (30 Minute Cap)
50-40-30-20-10
Strict Push Ups
Pistols
Stimulus/Focus: This workout is going to be a slow grind for most people. Focus on good form. Break work into short sets and take quick breaks.
Cool Down: 3 Rounds
5 Strict Toes to Bar
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Front Squat – Build up to 80% of 1 RM
WOD: 20 Rounds for Reps
60 Seconds of Work
30 Seconds to Transition & Record Numbers
*Work Alternates Between:
A. Max Effort Front Squats (80% of 1 RM)
B. Max Effort Row Calories
Score is total reps of front squats and calories.
Stimulus/Focus: This work will be taxing on the entire body. Push hard in each minute. Rest in the breaks.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch – 5 x 4 x 3 x 2 x 1
Start at 70% and get AHAP. Lift on a 3-minute clock. Add result
WOD: 18 Minute AMRAP
18 Ab Mat Sit Ups
12 Alternating Dumbbell Snatch (35/20)(20/15)
6 Pull Ups
RX+: GHD sit ups, (50/35)(35/20), chest to bar
Stimulus/Focus: This is a long time domain. Find a steady pace and attempt to do all work unbroken. Aim for 6-8 rounds.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press – 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8
Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 Two-Minute Rounds
5 Burpees
100 Meter Run
10 Double Unders
RX+: 10 burpees and 20 double unders
Stimulus/Focus: Push as hard as you can each round to give yourself time to rest before starting again. You should be winded the entire workout. These are five sprints.
Cool Down: Tabata Plank Holds
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 – 3 x 3 x 3 x 3 x 3
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 100 Back Squats for Time
*Use (95/65)(65/45)
*10 Kettlebell Swings Every Break (1.5/1)(1/25#)
Stimulus/Focus: Do big sets of squats in order to avoid kettlebell swings. This should be a light barbell and a moderate kettlebell.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch hands at 100 meter mark)
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Power Clean – 20 Minutes to get AHAP.
High Hang Power Clean
Hang Power Clean
Power Clean
WOD: 10 RFT (15 Minute Cap)
1 Complex at 80%
10 Ring Push Ups
Stimulus/Focus: A pull and push. Keep perfect form on the rings.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Push Press – 5 x 5 x 5
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Three 3-minute AMRAPs. One minute to change weights between each round.
3-Minute AMRAP
3 Push Press (75/55)(55/35)
3 Pull Ups
Stimulus/Focus: Light and fast!
3-Minute AMRAP
3 Push Press (95/65)(65/45)
3 Chest to Bar
Stimulus/Focus: Moderate weight and speed.
3-Minute AMRAP
3 Push Press (115/75)(75/55)
3 Bar Muscle Ups
Stimulus/Focus: Heavy and challenging.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift – Death by Deadlifts
Use 60% for all lifts. Lift every minute on the minute for 15 minutes. Minute 1, complete 5 reps. Add 1 rep each minute until you can’t complete the required number of reps. Once you “die,” bike or row until the workout is finished.
WOD: 8 One-Minute Rounds
100 Meter Run
Max Effort Lunges
Stimulus/Focus: This will be a leg crusher. Run fast and get as many lunges in as possible. Score is total lunges.
Cool Down: Tabata Bottom to Bottom Squats
Warm-up: Coach’s Choice
Strength/Skill: Review the movements, form teams and get ready to workout!
WOD: Halloween Partner WOD
Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Cool Down: Team Choice
