Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

10-8-6-4-2

Front Squat

20-16-12-8-4

Lateral Burpees over the Bar

10-8-6-4-2

Power Clean

RX: (185/125)(125/85)

Stimulus/Focus: The barbell should be heavy. Try to complete the front squats in 2-3 sets each round and the power cleans in singles. Find a steady pace on the burpees.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP

30 Double Unders

3 Push Jerks (185/125)(125/85)

Stimulus/Focus: The weight should be heavy, but able to complete unbroken. Aim to 6-8 rounds.

Cool Down: Tabata Side Planks with Rotation

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 Rounds

400 Meter Run

2 Minutes Rest

Stimulus/Focus: Complete each run as quickly as possible. You will have a time for each of the 5 rounds.

Cool Down: 400 Meter Walk

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

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

10 Minute EMOM: Complete 3 Reps EMOM (@70% from today)

Stimulus/Focus: Get the reps done as well and as quickly as possible to give yourself as much time to rest as you can before starting the next minute.

WOD: 9 Minute AMRAP

12 Dumbbell Hang Power Snatches (50/35)(35/20)(Alternating)

6 Single-Arm DB Overhead Squats (Left)(50/35)(35/20)

6 Single-Arm DB Overhead Squats (Right)(50/35)(35/20)

12 Lateral Jumps (Over the DB)

Stimulus/Focus: This is a heavy WOD with challenging movements. Find a weight you can move well. Aim for 5-6 rounds.

Cool Down: Tabata Plank Knee Taps

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (22 Minute Time Cap)

400 Meter Run

50 Dumbbell Floor Press (50/35)(35/20)

400 Meter Run

50 Ring Push Ups

400 Meter Run

50 Hand-Release Push Ups

400 Meter Run

Stimulus/Focus: Happy Chest Day! Keep push ups in small sets in order to keep moving. Avoid working until failure.

Cool Down: 3 Rounds

100 Meter Row

10 Ring Rows

Warm-Up: Coach’s Choice

Strength/Skill: Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on 3-minute clock.

5 Rounds

1 Minute ME Cleans (50% of 1 RM from Today)

1 Minute Rest

Stimulus/Focus: Try to keep moving the entire minute. You have 1:1 work rest ratio. Your score is your rep count for each round.

WOD: 10 Minute AMRAP

5 Hang Power Clean (185/125)(125/85)

20-Second L-Hold (on 35# Dumbbells)

Stimulus/Focus: Break the holds as needed to accumulate 20 seconds. Each second counts as a rep. The weight on the HPC should be heavy, but able to complete unbroken.

Cool Down: Tabata Alternating Single-Leg Glute Bridges

Warm Up: Coach’s Choice

Strength/Skill: Skill Work: Spend 15 minutes working odd objects-heavy D-balls, sandbags, water jugs, battle ropes, etc.

WOD: Four Leaf Clover

St. Patrick’s Day 17 Minute AMRAP

17 Burpees

17 Alternating Reverse Lunges

17 Pull Ups

17 Ab Mat Sit Ups

Stimulus/Focus: This is a total body workout. Each movement should allow you to rest from the last one. Try to just keep moving for the entire 17 minutes. Your score is total rounds + reps.

Cool Down: 17 Calories (Row or Bike)

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Time Cap)

30-24-18

Superman Holds (2-Second Holds)

30-24-18

Hollowrock Holds (2-Second Holds)

15-12-9

Power Snatch (95/65)(65/45)

RX+: GHD Extensions and GHD Sit Ups;(155/105)(105/70)

Stimulus/Focus: Try to complete the core work unbroken. Think about quick singles or small sets on the power snatches.

Cool Down: 3 Rounds

20 Bar Hops

5 Toes to Rings

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!