Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: Time Priority Fran
60 Seconds of Thrusters (95/65)(65/45)
60 Seconds of Pull Ups
45 Seconds of Thrusters (95/65)(65/45)
45 Seconds of Pull Ups
30 Seconds of Thrusters (95/65)(65/45)
30 Seconds of Pull Ups

Stimulus/Focus: A chance to take Fran on in a different format. This is 4.5 minutes. How many reps can you get in during that time? How hard can you push?

20 Minute AMRAP
10 Box Jump Overs (24/20)
100 Meter Run

Stimulus/Focus: Lung and leg crusher! Just find a pace and go. Never stop moving. Aim for 12 rounds. If you get out the door on the run before time is called, finish the run and call it a complete round.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x6)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
3-6-9-12-15-18-21
Floor Press (95/65)(65/45)
Step Lunge
Bar Hops

Stimulus/Focus: A fun little triplet. Try to do the first half unbroken and the second half in no more than two sets each time.

Cool Down: 500 Meter Row

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: Power Snatch (3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute GAFAP
5 Power Snatch (115/75)(75/55)
100 Meter Run
10 Power Snatch/200 Meter Run
*Power Snatches go up by 5 each time.
*Run goes up by 100 meters each time.
*Finish the run if you get into it and call it a complete round.

Stimulus/Focus: This will be a grind. Just find a pace and settle into it.

Cool Down: 5 Minutes of Stretching–Shoulders and Calves.

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 3)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: Karen – For Time: 
150 Wall-Ball Shots, 20# / 14#

Stimulus/Focus: Benchmark time! Masters/Teens use 14/10. Have fun!

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: For Time (30 Minute Cap)
60 Ab Mat Sit Ups
50 Toes to Bar
40 GHD Sit Ups
30 Pull Ups
20 Chest to Bar
10 Bar Muscle Ups

Stimulus/Focus: This workout is taxing on the midline and shoulders–and grip/hands. If scaling, find three gymnastics movements on the rig that challenge you for the last three movements.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 3)

All lifts at 90%. Lift on 3-minute clock.

WOD: Freestyle Diane (12 Minute Cap)
45 Deadlifts (225/155)
45 Handstand Push Ups
*Break Work However You Choose

Stimulus/Focus: This is a different version of benchmark workout Diane, which is 21-15-9.  See if you can segment it differently to beat your Diane time.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 5 x 5 x 5 x 5 )

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (12 Minute Cap)
5 Split Jerks (95/65)(65/45)
10 Burpees
20 Double Unders

RX+: (155/105)(105/70)

Stimulus/Focus: This should be a sprint. Try to do all work unbroken.

Cool Down: 3 Rounds
100 Meter Row
5 Strict Chest to Bar

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 (2 x 2 x 2 x 2 x 2 )

Start at 85% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
10 Dumbbell Overhead Squats (50/35)(35/20)(Left)
5 Bar Muscle Ups
10 Dumbbell Overhead Squats (50/35)(35/20)(Right)
15 Toes to Bar

Stimulus/Focus: This workout will be taxing on the shoulders and grip/hands. Try to do as much work as possible unbroken. Rest as needed between movements to allow for that.

Cool Down: Tabata Side Plank Holds