Warm-up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Begin lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.
WOD: 21 – 15 – 9 (12 Minute Cap)
Deadlift (225/155)(155/105)
Box Jumps (24/20)
*Rx+ (275/185)(30/24)
*Masters may step up
*Everyone will step down!
Stimulus/Focus: This should be heavy! Find a pace that allows you to work steady. This is a great day to challenge yourself!
Cool Down: 3 Rounds
5 Barbell Rollouts
20 Barbell Hops
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3
Stimulus/Focus: Begin lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.
WOD: 22 Minute Partner AMRAP
*You Go I Go
10 Plate Ground to Overhead (45/25)(25/15)
2 Shuttle Runs (25′ Out and Back)
Stimulus/Focus: Complete all work unbroken and fast. Go hard on intensity! One partner works while one partner rests. Your score is total rounds + reps (each shuttle run counts as 1 rep).
Cool Down: Tabata Weighted Sit Ups (Plate)
In the interest of caution, our 0530 and 0645 classes for Monday 26 January, have been canceled.
Warm-up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 2
Stimulus/Focus: 10 minutes to find a heavy double.
Strength Metcon: Five 2-Minute Rounds
1 Minute of Max Effort BR Lunge (50%)
1 Minute of Rest
Stimulus/Focus: Working out of the rack, complete as many back rack lunges at 50% of today’s heavy double. You will have 1 minute to work and 1 minute to rest, for a total of 5 rounds.
WOD: Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus/Focus: Keep your transitions as efficient as possible. Aim for 15 – 20 rounds. Effective scaling should keep you working for the entire 20 minutes!
Cool Down: Tabata Mountain Climbers
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: Deadlift
10 – 8 – 6 – 4 – 2
Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
5 Russian KB Swings (1.5/1)(1/25lb)
10 American KB Swings (1.5/1)(1/25lb)
15 Double Unders
Stimulus/Focus: Attempt to complete each set of movements unbroken. Aim for 15+ rounds!
Cool Down: Tabata Goblet Squats
Warm-up: Coach’s Choice
Strength/Skill: Floor Press
7 x 7 x 7 x 7 x 7 x 7 x 7
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute EMOM
10 Burpees to Target (6″)
RX+: 15 Burpees to Target (6″)
Stimulus/Focus: Push hard to get through the prescribed burpees each minute and give yourself time to rest. If you cannot complete the number of burpees prescribed, choose a number you can maintain and complete the rest of the minutes with that number. You can only click RX if you complete 10 rounds of 10 burpees. RX+ is 10 rounds of 15 burpees. Any other rep count will be scaled.
Cool Down: Tabata Plank Hold
Warm-up: Coach’s Choice
Strength/Skill: Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
Strength Metcon: 10 Rounds
30 Seconds Back Squats (60% from Today)
30 Seconds Rest
Stimulus/Focus: You’ll be working from the rack. Complete as many reps as possible in 30 seconds. They do not have to be unbroken. You will have 10 separate scores.
WOD: 10 RFT (15 Minute Time Cap)
10 Wall Balls (20/14)(14/10)
100 Meter Run
Stimulus/Focus: Push hard on the run and go unbroken on the wall balls.
Cool Down: 100 Partner Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Row Skill Work
WOD: 5 Rounds for Calories (2 Minutes Work/2 Minutes Rest)
Max Effort Calorie Row (2 Minutes)
Stimulus/Focus: Try to push as hard as possible on the row each round. You’ll have equal time to recover.
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Power Clean
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest)
5 Power Cleans (115/75)
10 Handstand Push Ups (Seated DB Presses-20/15)
*RX+: (155/105)(105/70) and Strict HSPUs (35/20) Seated DB Presses
Stimulus/Focus: Push hard in each two minutes. You have a 1:1 work-rest time. You’ll have a separate scores (total reps) for each round.
Cool Down: Tabata Mountain Climbers
