Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
3 Overhead Squats (135/95)
5 Knees to Elbow
7 Strict Push Ups
Stimulus/Focus: This will be tough on the shoulders. The short rep scheme should allow you to do your work unbroken each time. Rest as needed between reps to make that possible.
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions
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
