Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (15 Minute Time Cap)
15/12 Calorie Row
12 Power Cleans (135/95)(95/65)
9 Burpees
Stimulus/Focus: This will be a cardio grind. Complete the snatches in 2-3 sets and find a steady pace on the row and burpees.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Left)
20 Ab mat Sit Ups
25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Right)
10 Pull Ups
Stimulus/Focus: Attempt to complete all work unbroken. Aim for 6 rounds.
Cool Down: Tabata Side Plank with Rotation
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
6 x 4
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
WOD: 16 Minute AMRAP
12 Dumbbell Deadlifts (50/35)(35/20)
9 Dumbbell Hang Power Cleans (50/35)(35/20)
6 Dumbbell Push Jerks (50/35)(35/20)
Stimulus/Focus: Use two dumbbells for each movement. Aim to complete each movement unbroken (leading into the next movement). Strive for 8 rounds.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Kettlebell Skill Work
WOD: 6 RFT (24 Time Minute Cap)
400 Meter Run
15 Hang Kettlebell Snatches (Left)
15 Hang Kettlebell Snatches (Right)
Stimulus/Focus: Push hard on the run. Complete the KB hang snatches in two sets or unbroken.
Cool Down: 3 Rounds
5 Calorie Row
10 KB Goblet Squat
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: Push Press
5 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 4 RFT (24 Minute Time Cap)
30 Hand Release Push Ups
20 Front Squats (115/75)(75/55)
20 Push Press (115/75)(75/55)
30 Ab Mat Sit Ups
Stimulus/Focus: Focus on good form on your push ups. Try to complete the front squats and push press in two sets each.
Cool Down: 500 Meter Row
Warm-Up: Coach’s Choice
Strength/Skill: Shovel Deadlift
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. You must execute this bilaterally to record the weight.
WOD: 21-15-9 For Time (15 Minute Time Cap)
Deadlifts (225/155)(155/105)
Burpee Box Jump (24/20)
Toes to Bar
*Masters may step up. Everyone must step down.
Stimulus/Focus: Find a steady pace and just keep moving. Deadlifts will likely be in singles. Try to do bigger sets of toes to bar.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Jump Lunges
Warm-Up: Coach’s Choice
Strength/Skill: Ring Work
WOD: 20 Minute AMRAP
400 Meter Run
50 Air Squats
2 Ring Muscle Ups
Stimulus/Focus: Find a steady pace and just keep moving through this AMRAP. Choose a challenging scale for ring muscle ups. Try to string them together if possible. Aim for 4-5 rounds.
Cool Down: Tabata Runners Stretch
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
1 X 1
Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep max.
WOD: Jackie
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Stimulus/Focus: Benchmark time! Have fun and set a PR! Masters: 35/25
Cool Down: Athlete’s Choice
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6 x 6 x 6 x 6 x 6
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 10 RFT (20 Minute Time Cap)
20 Double Unders
10 Floor Press (95/65)(65/45)
100 Meter Backwards Run
Stimulus/Focus: Complete all reps unbroken. Take short breaks between movements.
Cool Down: 3 Rounds
10-Second Achilles Wall Stretch (per side)
5 Ring Pull Ups
