Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP lift on a 2-minute clock.
WOD: 5 RFT (20 Minute Time Cap)
25 Wall Balls (20/14)(14/10)
25 Box Jumps (24/20)*Masters may step up. Everyone must step down.
Stimulus/Focus: This workout is high in volume. Try to complete the wall balls in 2 sets each time and just keep moving on the box jumps.
Cool Down: 100 Partner Wall Ball Sit Ups (Over the Box)
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
200 Meter Run
50 Double Unders
5 Wall Walks
Stimulus/Focus: This is a long time domain with difficult movements. Choose challenging scales for you. Find a pace and settle into it. The run counts as 1 rep.
Cool Down: Tabata Diagonal Planks Holds
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (22 Minute Time Cap)
21-18-15-12-9-6-3
Ring Dips
*Complete 3 Snatches (135/95)(95/65) after each round of dips.
Stimulus/Focus: This should be a challenging workout-both in weight and skill. Focus on small sets and good form. The weight should be heavy for you. The workout ends with 3 snatches.
Cool Down: 3 Rounds
5 Ring Pull Ups
10 V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
2 x 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 (10 Minute Cap)
21-15-9
Floor Press (135/95)(95/65)
Pull Up
*RX+: (185/125)(125/85) and Chest to Bar
Stimulus/Focus: A classic push-pull WOD using opposing muscles. Try to complete each round in no more than 2 sets.
Cool Down: 3 Rounds
20 GHD Sit Ups
20 GHD Extensions
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: Paused Back Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 50% of your 1 RM back squat. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
5 Goblet Squats (1.5/1)(1/25#)
10 Double Unders
*Add 5 Squats and 10 Double Unders to Each Round.
Stimulus/Focus: This is a relatively short time domain. Just keep moving!
Cool Down: Tabata Achilles Wall Stretches
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start wherever you would like. The bar must increase weight each round. The reps must be completed touch and go (unbroken). You may not reattempt a missed set. You will enter your heaviest set of 10 as one score. You will also add all successful sets for total pounds lifted as another score.
Total Pounds Lifted (Successful Sets Only)
WOD: 10 Minute AMRAP
5 Burpees
5 Pull Ups
Stimulus/Focus: This is a quick workout. Aim to do all reps fast and unbroken. Strive for 12-15 rounds.
Warm-Up: Coach’s Choice
Strength/Skill: Ring Muscle Up Skill Work
WOD: 20 Minute AMRAP
20 Second Hold (Bottom of the Ring Dip)
20 Second Hold (Top of the Ring Dip)
20/15 Calories (Alternate Row and Bike)
Stimulus/Focus: Accumulate 20 seconds in each position before moving onto the cardio piece. You will rotate what you do each time-for example, row, bike erg, row, assault bike.
Cool Down: Tabata Bar Hang
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)
5 Handstand Push Ups
10 Alternating Lunges
15 Ab Mat Sit Ups
*Handstand push up will get more challenging each round. Round 1: Kipping HSPU; Round 2: Strict HSPU; Round 3: Wall-Facing Handstand Push Up
Stimulus/Focus: You will have 3 separate rounds with 3 separate scores. The HSPU variation should get more challenging each time.
Cool Down: Tabata Superman Holds
Warm-Up: Coach’s Choice
Strength/Skill: Clean
1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (30 Minute Time Cap)
800 Meter run
30 Dumbbell Hang Squat Cleans (35/20)(20/15)
200 Meter Dumbbell Front Rack Carry (35/20)(20/15)
*Use two dumbbells for both movements.
Stimulus/Focus: This will be a long grind. Find a steady pace and just keep moving.
Cool Down: 3 Rounds
5 Toes to Ring
20 Candlestick Raises
