Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute EMOM

Complete 10 Floor Press (135/95)(95/65) Then, in Remaining Time:

Complete Max Effort Strict Push Ups

*Repeat this for 15 rounds.

Stimulus/Focus: Each minute complete 10 floor press (moderate to heavy weight). With any remaining time complete max effort strict push ups. Focus on perfect form. Your score will be your total number of push ups.

Cool Down: Tabata Bar Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Overhead 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: For Time ( 15 Minute Time Cap)

-21-15-9-

Overhead Squat (95/65)(65/45)

Burpee

*At each (-) complete 25 double unders (total of 100).

Stimulus/Focus: This will be taxing cardiovascularly. Find a steady pace on the burpees. Complete the double unders unbroken. Take no more than one break on the OHSs.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute GAFAP

3-6-9-12 . . . .

Air Squats

Ab Mat Sit Ups

Russian Kettlebell Swings (1.5/1)(1/25#)

*Continue adding three reps to each movement each round.

Stimulus/Focus: Just settle in and keep moving. Nothing is hard about this workout. Your just have to keep working for 20 minutes.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Supermans

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Find a handstand push up progression that allows you to complet them in one or two sets each time. If you have HSPUs, practice strict or deficit during this time.

WOD: 10 Rounds For Time (40 Minute Time Cap)

50 Box Step Ups (20″)

10 Handstand Push Ups

Stimulus/Focus: Try to find a steady pace on the BSUs and complete your HSPUs unroken or in two sets.

Cool Down: 3 Rounds

100 Meter Run

20 Mountain Climbers

Warm-Up: Coach’s Choice

Strength/Skill: 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: Nicole

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

*Score is number of total pull-ups completed.

Stimulus/Focus: Complete the run and then an unbroken set of pull ups- a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a complete dead hang counts as a break and the end of the set. If you cannot do RX pull ups, find a scale that challenges you–banded, forward stepped ring rows, etc.

Cool Down: Tabata Plank Holds

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: 3-Position Power Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP on the 3-position complex-high hang power snatch, hang power snatch, power snatch.

3-Position Power Snatch: 10 x 1

Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex each minute.

WOD: 16 Minute EMOM

Minute 1: Max Effort Double Unders

Minute 2: Max Effort Bike Erg

Minute 3: Max Effort Row

Minute 4: Max Effort Assault Bike

Stimulus/Focus: Spend one minute at each station. Give yourself time to transition (and record your reps if you would like). You will go through this four times. Your score will be your total reps–dubs and calories.

Cool Down: Tabata Achilles Stretches (on the wall)

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

6 x 6 x 6 x 6

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 21-15-9 (15 Minute Time Cap)

Back Squat (95/65)(65/45)

Pull Ups

Burpees

RX+: (135/95)(95/65) and Chest to Bar

Stimulus/Focus: This is a fun little triplet-a squat, a pull, and a push! Try to complete the back squats unbroken, the pull ups in 2-3 sets, and find a steady pace on the burpees.

Cool Down: 3 Rounds

5 Ring Dips

10 Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

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 RFT (25 Minute Cap)

400 Meter Run

50 Box Step Ups (20″)

Stimulus/Focus: Have some fun with a little leg burner to help you get ready for Chad!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climbs: Spend 10 minutes working the skill to find your progression.

10 Minute Team AMRAP: Complete as many rope climbs as possible as a team in 10 minutes. Only one person works at a time.

Stimulus/Focus: You will be placed into groups depending on class size. One person will work at a time. It will be like a round robin or follow the leader event. One person climbs, then the next, then the next, etc. Your score is your teams total reps. Mark your board after each climb/progression.

WOD: For Time (No Time Cap)

1 Minute Handstand Hold

50 Ab Mat Sit Ups

1 Minute Handstand Hold

40 Ab Mat Sit Ups

1 Minute Handstand Hold

30 Ab Mat Sit Ups

1 Minute Handstand Hold

20 Ab Mat Sit Ups

1 Minute Handstand Hold

10 Ab Mat Sit Ups

Stimulus/Focus: The HS holds are completed against a wall. If you cannot hold the entire minute you can accumulate the minute in separate sets. If you cannot get inverted you can complete a plank or pike hold.

Cool Down: 3 Rounds

5 Ring Rows

20 GHD Extensions