Category: Uncategorized

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

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

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: 20 Minute AMRAP

5 Overhead Squats (95/65)(65/45)

10 Strict Push Ups

20 Ab Mat Sit Ups

Stimulus/Focus: This workout should allow you to keep moving throughout the long time domain. Aim for 10 rounds.

Cool Down: Tabata Bar Hangs

Warm-up: Coach’s Choice

Strength/Skill: Rig Work: Spend 15 minutes working pull ups, toes to bar, bar muscles ups, etc.

WOD: For Time (20 Minute Cap)

12-8-4

Pull Ups

24-16-8

Alternating Lunges

12-8-4

Strict Pull Ups

24-16-8

Alternating Lunges

12-8-4

Chest to Bar Pull Ups

24-16-8

Alternating Lunges

12-8-4

Strict Chest to Bar Pull Ups

24-16-8

Alternating Lunges

Stimulus/Focus: Find four pull up progressions that challenge you. The lunges should give your upper body the break it needs to return to the rig.

Cool Down: 3 Rounds

5 Strict Push Ups

20 Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Tempo Deadlifts

3 x 3 x 3 x 3 x 3

5 seconds up; 5 seconds down

Stimulus/Focus: Start at 50% and get AHAP. Five second lift. Five-second lower. Lift on a 2-minute clock.

WOD: 4 RFT (20 Minute Time Cap)

25 Burpees

25 Deadlifts (135/95)(95/65)

Stimulus/Focus: Find a steady pace and just keep moving.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk

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 (14 Minute Cap)

18-15-12-9-6-3

Push Jerks (115/75)(75/55)

Toes to Bar

Stimulus/Focus: Try to complete the push jerks in two sets and the toes to bar in three sets. Choose a weight that is moderately heavy for the push jerk.

Cool Down: 3 Rounds

5 Ring Pull Ups

10 Seated Knees to Elbow

Warm-up: Coach’s Choice

Strength/Skill: Hang 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 Cap)

600 Meter Row

12 Hang Squat Clean (185/125)(125/85)

6 Wall Walks

400 Meter Row

8 Hang Squat Clean (185/125)(125/85)

4 Wall Walks

200 Meter Row

4 Hang Squat Clean (185/125)(125/85)

2 Wall Walks

Stimulus/Focus: This should be heavy and challenging. Push hard on the row.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 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!