Warm-up: Coach’s Choice
Strength/Skill: Review the movements and row 500 meters to get ready for the fitness test.
WOD: Fitness Test
2 Minutes HRPUs
Rest 2 Minutes
2 Minutes Ab Mat Sit Ups
Rest 2 Minutes
2 Minutes Pull Ups
Rest 2 Minutes
2 Minutes Air Squats
Stimulus/Focus: Score is your total reps. Make sure to write in notes how many you did in each movement.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
WOD: Isabel
For Time: 30 Snatches, 135# / 95#
Stimulus/Focus: Benchmark time! Go for a PR! Any style snatch is allowed–muscle, power, split, full. Complete Isabel, then row/bike until everyone else is finished. The group will start the snatch strength together.
Teen/Masters RX: 95/65
Strength/Skill: Snatch (4 Two Minute Rounds)Time to work quick singles. Start at the weight you used for Isabel. Get three fast singles in each round. Add weight each round. These must be full snatches.
Cool Down: Clean up your gear and have a happy Tuesday!
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (20 Minute Cap)
50 Sumo Deadlift (95/65)
50 Slam Balls (30/20)
50 Double Unders
Teen/Masters RX: 65/45; 20/15
Stimulus/Focus: This is tough cardio WOD. You should do large sets of work with short breaks.
Cool Down: 3 Rounds
10 V-Ups
5 Ring Dips
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill)
Use this time to play around with the Turkish Get Up. Use KBs, DBs, SBs, Barbells. Try dynamic loading. Have fun with it!
WOD: 20 Minute EMOTM
Even: 2 Turkish Get Ups (1 Per Side)(50/35 Dumbbell)
Odd: Max Effort Pistols
Teen/Masters RX: 35/20
Stimulus/Focus: The TGU should be heavy and challenging. Get as many pistols in the odd minutes that you can. Your score is total number of reps (add TGUs and pistols together).
Cool Down: Tabata L-Hangs
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 4 Four-Minute Rounds for Reps
400 Meter Run
ME Power Cleans @ 70%
Stimulus/Focus: Run as hard as you can each time. Do not rest on the run! Score is your total number of power clean reps over the four rounds.
Cool Down: Tabata Side Planks
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for Fran!
WOD: Fran 21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: Benchmark time! Go for a PR!
Teen/Masters RX: 65/45
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
10 Box Jumps (24/20)
20 Ab Mat Sit Ups
30 Double Unders
Stimulus/Focus: Jump, jump! Legs are going to be tired. Push hard and take advantage of the rest sit ups offer. Try to do all work unbroken.
Cool Down: 3 Rounds
5 Bike Cals
10 Banded Good Mornings
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (4 x 8)
Use 75% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
5 Dumbbell Shoulder Press (50/35)
10 Weighted Box Step Overs (50/35)(24/20)
*Use two dumbbells for both movements.
*On weighted step overs, both feet must touch the top of the box and the DBs must be in the hands at your sides (not resting on the shoulders)
Teen/Masters RX: 35/20
Stimulus/Focus: This is a heavy and slow workout. The long time domain is set to allow for rest. You may not be able to do the presses or step overs unbroken, but try not to break more than once. Aim for 8-12 rounds.
Cool Down: Tabata Russian Twists (with DB if possible!)
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 70% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.
Complex=High Hang Snatch, Hang Snatch, Snatch
WOD: 6 RFT (15 Minute Cap)
6 Power Snatch (95/65)
12 Buprees over the Bar
Teen/Masters RX: 65/45
Stimulus/Focus: This should be a fast moving workout. Try to do all work unbroken. Rest as needed to keep your reps together.
Cool Down: 5 Minutes of Shoulder Stretching and Mobility
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 7 Minute AMRAP
7 Dumbbell Push Jerk (50/35)
1 Rope Climb
Teen/Masters: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 6 rounds.
7 Minute AMRAP
7 Dumbbell Squats (50/35)(DBs can rest on shoulders or you can hold them in the front rack position)
1 Rope Climb
Teen/Masters RX: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 5 rounds.
7 Minute AMRAP
7 Dumbbell Thrusters (50/35)
1 Rope Climb
Teen/Masters RX: 35/20
Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 4 rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (50/35)
100 Meter Run
