Warm-up: Coach’s Choice
Strength/Skill: Thruster (5-4-3-2-1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (12 minute cap)
15 Thrusters (95/65)
15 Burpees
Stimulus/Focus: This will be challenging on your entire body, but especially your lungs. Try to complete the thrusters unbroken or in no more than 2 sets each round.
Cool Down: Row 500 Meters
Warm-up: Coach’s Choice
Strength/Skill: Push Press (Death by Push Press)
Use 50% of your 1 RM. Lift 1 rep the first minute, 2 the second, 3 the third . . . until you can’t complete the number of reps required in the minute. 15 minute cap. If you die, row 7 cals at max effort each minute. Change your push press entry in Wodify to the last set completed. For example, if you complete the 8th minute, enter 1 x 8 at the weight you used.
WOD: Happy St. Patrick’s Day 17 Minute Partner WOD
Partner A: 17 Slam Balls (30/20)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Strict Push Ups
Partner B: ME Row (Calories)
Switch
Partner A: 17 Goblet Squats (1.5/1)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Pull Ups
Partner B: ME Row (Calories)
Switch
Total Score is Total Reps (136 per round) + Total Calories
Stimulus/Focus: Have fun with a partner! Row hard. Move fast.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 )
Start at 70% of your 1 RM. Hold a 3-second pause in the bottom. Lift on a 3-minute clock. Get AHAP.
WOD: For Time (20 Minute Cap)
25′ Duck Walk
50 Russian KB Swings (35#/26#)
75 Double Unders
100 Front Squats (65/45)
75 Double Unders
50 Russian KB Swings (35#/26#)
25′ Duck Walk
Stimulus/Focus: An out and back is hard mentally. Try to keep your work in large chunks. The kettlebell should be light.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch Hands at Turn Around Point)
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 3)
Use 85% and lift on a 3-minute clock.
WOD: 21-15-9 (8 Minute Time Cap)
Floor Press (135/95)
Clean (135/95)
Stimulus/Focus: This WOD should be a moderate floor press and clean. You may want to do your cleans in singles. Aim to do your floor press in no more than 3 sets each time. Take short breaks.
Cool Down: 3 Rounds
10 Cals on Bike
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Run!
WOD: 5k Run (Time)
Stimulus/Focus: Don’t hold anything back! Run fast!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 2-Part AMRAP
8 Minute AMRAP
5 Push Jerk (115/75)
5 Pull Ups
*Rest 2 Minutes
Stimulus/Focus: Tough on the shoulders, but the short rep scheme should allow you to go unbroken and to keep moving. Aim for 10 rounds.
8 Minute AMRAP
5 DB Push Jerk (50/35)
5 Chest to Bar
Stimulus/Focus: You will already be fatigued. DB are harder to stabalize and C2B are a harder movement. Aim for 6 rounds.
Cool Down: Tabata Diagonal Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6)
Use 70% of your 1 RM for all sets. Tempo deadlifts with a 5-second count up and down.
WOD: 10 Minute GAFAP
3 Burpee Box Jump Overs (24/20)
3 Deadlifts (225/155)
6/6, 9/9, 12/12, 15/15 . . .
Stimulus/Focus: This is going to crush your legs. Find a pace and just try to keep moving.
Cool Down: Tabata Banded Achilles and Hamstring Stretches
*Alternate Sides and Stretches
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute EMOTM
Even: 2 Back Squats (90%) (From Rack)
Odd: 10 Wall Balls (20/14)
Stimulus/Focus: This WOD should be heavy. The wall balls will tax your breathing and muscles making the heavy squats that much more difficult.
Cool Down: Tabata Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM)
WOD: 5 RFT (10 Minute Cap)
5 Shoulder Press (95/65)
10 Push Press (95/65)
15 Push Jerk (95/65)
Stimulus/Focus: Oh, my shoulders! See if you can hold onto the bar for a complete round before putting it down, but do not work to failure or you will not be able to execute your next set of shoulder presses. This is a moderate to heavy weight for shoulder press and light weight for push press and push jerk, but it should feel heavy by the end of the WOD.
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Work to WOD Weight)
WOD: For Time
12-9-6
Deadlift (315/205)
Bar Muscle Ups
Stimulus/Focus: This WOD is heavy in load and advanced in gymnastics. Find scales that meet those stimuli. Find a weight that forces you to lift in singles. Find a gymnastics movement that challenges you. This might be pull ups, chest to bar, a bar muscle up progression, or a strict movement. There is no time cap to save you!
Cool Down: ROMWOD
