Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 3-minute clock. Each lift should be a tempo lift and lower–5 seconds each time.
WOD: 20 Minute AMRAP
10 Sit Ups
20 Double Unders
1 Bear Crawl
Stimulus/Focus: All cardio WOD. Just keep moving!
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (Work Up to WOD Weight)
WOD: 5 3-Minute Rounds
3 Minute Cap
10 Push Jerk (125/85)(85/60)
Max Reps Strict Pull Ups
Rest 2 Minutes
Repeat four more times.
Score is total number of strict pull ups.
RX+: (165/115)(115/75) and strict chest to bar
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 )
Use your bodyweight for all sets. Lift on a 2-minute clock.
WOD: For Time (No Cap)
50 Air Squats
400 Meter Walking Lunges
50 Air Squats
Stimulus/Focus: Just a grind! Kill those legs. Keep moving!
Cool Down: 400 Meter “Run”–loosen those legs up!
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
25-20-15-10-5
Handstand Push Ups
5-4-3-2-1
Power Cleans (175/125)(125/85)
Stimulus/Focus: A push and a pull. Gymnastics and barbell. Advanced and heavy. Time to work the skills!
Cool Down: 3 Rounds
20 Bar Hops / 5 Ring Dips
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: Overhead Squat (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ring Push Ups
Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice versa. Try to do rounds of 3, 6 and 9 unbroken. Take no more than one break on the larger sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Ring Work: Muscle Up Progressions
WOD: 20 Minute AMRAP
8 Burpees
2 Ring Muscle Ups
*Masters RX: 4 Chest to Bar
Stimulus/Focus: This workout gives you an opportunity to work an advanced gymnastics movement while fatigued. Try to keep your muscle ups together if you can. Aim for 10+ rounds.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10)
Start at 50% and get AHAP. Lift on a 3-minute clock.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
15-12-9-12-15
Thruster (95/65)(65/45)
Toes to Bar
*At each (-), complete 25 double unders (for a total of 100)
Stimulus/Focus: This workout will tax all the things–legs, shoulders and lungs. Try to do big sets of work and take short breaks between them. Aim to go unbroken on the thruster.
Cool Down: 3 Rounds
5 Wall Wipes (each arm)
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (20 Minutes to Find 1 RM)
WOD: 10 RFT (25 Minute Cap)
200 Meter Run
10 Sumo Deadlifts (70% of Today’s Heaviest)
Stimulus/Focus: This workout will crush your legs. You need to find a pace and keep moving. The deadlifts will likely be in singles. Keep them as quick as you can.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Strict Push Ups
