Warm-up: Coach’s Choice
Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3)
Start at 70%. Hold a 2-second pause in the bottom. Get as heavy as possible. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
50-40-30-20-10
Back Squat (75/55)(55/35)
Double Unders
RX+: (135/95)(95/65)
Stimulus/Focus: This will be tough on the legs and lungs. Find a good pace and maintain it. If you have to break a set of squats, try to keep it to one break each time.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (8 x 8 x 8 x 8 x8 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
25-20-15-10-5
Burpees to Target
5-10-15-20-25
Deadlifts (185/135)(135/95)
Stimulus/Focus: This is a push-pull workout with a little metabolic conditioning and weightlifting. Find a steady pace on the burpees and don’t stop. Do your deadlifts in big sets.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Toes to Bar
Warm-up: Coach’s Choice
Strength/Skill: Push Press (20 Minutes to Find 1 RM)
WOD: 15 Minute AMRAP
4 Dumbbell Push Press (35/20)(20/15)
8 Pull Ups
12 Air Squats
RX+: (50/35)(35/20); C2B; Pistols
Stimlulus/Focus: Push, pull, squat. All the things! Try to do all work unbroken. Aim for 6-8 rounds.
Cool Down: Tabata V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
15 Wall Balls (20/14)(14/10)
30′ Handstand Walk
*Masters Only: 30′ Bear Crawl
Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced s2kill while being taxed. Try to do your wall balls unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
15 Wall Balls (20/14)(14/10)
30′ Handstand Walk
*Masters Only: 30′ Bear Crawl
Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced skill while being taxed. Try to do your wall balls unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (15 Minutes to Find Heavy for the Day)
WOD: 4 RFT (30 Minute Cap)
800 Meter Run
20 Squat Cleans (50% of Today’s Heaviest)
Stimulus/Focus: This workout will be all cardio. The barbell should be relatively light. Just keep moving. Try to do sets as opposed to singles.
Cool Down: 3 Rounds
20 Second Couch Stretch (per side)
20 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 (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
3 Overhead Squats (95/65)(65/45)
30 Double Unders
6 Overhead Squats (95/65)(65/45)
30 Double Unders
*Overhead squats go up by 3 reps each time. Double unders stay constant.
Stimulus/Focus: Try to do all work unbroken if possible. This will smoke the shoulders.
Cool Down: Tabata Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minute Cap)
30 Kettlebell Swings (1.5/1)(1/25#)
20 Deadlifts (225/155)(155/105)
10 Toes to Bar
Stimulus/Focus: This will tax the grip and shoulders. Aim for larger sets if possible.
Cool Down: 3 Rounds
100 Meter KB Farmer’s Carry (switch hands at turn around)
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs-10 Minutes Skill Work
WOD: 5 RFT (20 Minute Cap)
12 Dumbbell Deadlifts (35/20)(20/15)
9 Dumbbell Hang Power Cleans (35/20)(20/15)
6 Dumbbell Push Jerks (35/20)(20/15)
5 Rope Climbs
RX+: (50/35)(35/20) and legless climbs
Stimulus/Focus: Fun with dumbbells! You should be able to complete the entire cycle without breaking. Find a good pace on the rope climbs and just keep moving!
Cool Down: ROMWOD
