Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: Schmalls
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800mRX: (1.5/1)(1/25#)
Masters: Seated DB Presses (35/20)
Cool Down: Spend time with friends and family!
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
2 Bar Muscle Ups
25′ Handstand Walk
10 Pistols
Stimulus/Focus: Gymnastics workout! Find scales that challenge you and keep moving.
Cool Down: Tabata Seated Knees to Elbow
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 3-minute clock. Each lift should be a tempo lift and lower–5 seconds each time.
WOD: 20 Minute AMRAP
10 Sit Ups
20 Double Unders
1 Bear Crawl
Stimulus/Focus: All cardio WOD. Just keep moving!
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (Work Up to WOD Weight)
WOD: 5 3-Minute Rounds
3 Minute Cap
10 Push Jerk (125/85)(85/60)
Max Reps Strict Pull Ups
Rest 2 Minutes
Repeat four more times.
Score is total number of strict pull ups.
RX+: (165/115)(115/75) and strict chest to bar
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 )
Use your bodyweight for all sets. Lift on a 2-minute clock.
WOD: For Time (No Cap)
50 Air Squats
400 Meter Walking Lunges
50 Air Squats
Stimulus/Focus: Just a grind! Kill those legs. Keep moving!
Cool Down: 400 Meter “Run”–loosen those legs up!
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
25-20-15-10-5
Handstand Push Ups
5-4-3-2-1
Power Cleans (175/125)(125/85)
Stimulus/Focus: A push and a pull. Gymnastics and barbell. Advanced and heavy. Time to work the skills!
Cool Down: 3 Rounds
20 Bar Hops / 5 Ring Dips
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 (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ring Push Ups
Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice versa. Try to do rounds of 3, 6 and 9 unbroken. Take no more than one break on the larger sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Ring Work: Muscle Up Progressions
WOD: 20 Minute AMRAP
8 Burpees
2 Ring Muscle Ups
*Masters RX: 4 Chest to Bar
Stimulus/Focus: This workout gives you an opportunity to work an advanced gymnastics movement while fatigued. Try to keep your muscle ups together if you can. Aim for 10+ rounds.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10)
Start at 50% and get AHAP. Lift on a 3-minute clock.
Cool Down: ROMWOD
