Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill:

WOD:

Cool Down: Athletes Choice

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Recover

WOD: Team WOD for Reps
Partner 1: Row for Calories
Partner 2: Plank Hold (forearms or hands-no side)
Partner 3: 25 Ab Mat Sit Ups
*Sit ups are the pace setter.
*Score is the total number of calories and ab mat sit ups, but neither of those can happen if the other partner isn’t in the plank. Rotate sit ups to row, row to plank, plank to sit ups.

Stimulus/Focus: Active recovery. Have fun with friends!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 3)

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

WOD: 5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Strict Push Up
2/2, 3/3, 4/4 . . .
Rest 1 Minute Before Next GAFAP

5 Minute GAFAP
1 Push Press (75/55)(55/35)
2 Step Lunges
2/4 3/6, 4/8 . . .
Rest 1 Minute Before the Next GAFAP

5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Burpee
2/2, 3/3, 4/4 . . .

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2)

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
27-21-15
Back Squat (115/75)(75/55)
Handstand Push Ups

RX+: (165/115)(115/75); strict HSPUs

Stimulus/Focus: A squat and a press–well a few of them. 🙂 Try to do large chunks of work. Take short work.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (15 Minutes to Find Your 1 RM)

WOD: 20 Minute EMOTM
Even: 1 Power Clean at 90% of 1 RM
Odd: ME Wall Balls (20/14)(14/10)

Stimulus/Focus: In order to RX this workout you have to get a successful power clean at 90% in each even round and do at least one wall ball at the prescribed standards. The only reps that count in your score are your total wall ball reps.

Cool Down: Tabata Ab Mat Partner Wall Ball Passes

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: Get Ready for 22.2

WOD:

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Review the Ten Stations

WOD: 2 Rounds for Reps
*Work one minute at each station for max reps
*Total of 10 stations

Stimulus/Focus: Work as hard as you’d like. This is designed to be active recovery before the 22.2 tomorrow! Come in to find out what the ten stations are.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
6 Push Jerk (115/75)(75/55)
9 Ground to Overhead (45/25)(25/15)
12 Overhead Step Lunges (45/25)(25/15)

Stimulus/Focus: This will get the entire body moving. Do all work unbroken. Try to move directly from G2O into OHSL without putting the plate down.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 5 )

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

WOD: 25 Minute AMRAP
25 Floor Press (95/65)
50 Ab Mat Sit Ups

Stimulus/Focus: This workout has a long time domain. It is light and should move quickly.

Cool Down: Tabata Superman Holds