Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3)
Start at 60% and get AHAP with a 3-position deadlift. You’ll pause just off the floor, below the knee and above the knee. Lift on a 2-minute clock.
WOD: 10 Minute GAFAP
1 Deadlift (135/95)(95/65)
1 Box Jump (24/20)
2/2, 3/3, 4/4 . . .
Stimulus/Focus: Light and fast. Short time domain. Just keep moving!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Ring Muscle Ups
Stimulus/Focus: Time to practice some skill while being cardiovascularly taxed. Try to do the dubs unbroken and find a steady pace on the burpees. Choose a muscle up progression that will challenge you.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Thruster (2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
21-18-15-12-9
Pull Ups
Dumbbell Thrusters (35/20)(20/15)
RX+: Chest to Bar; (50/35)(35/20)
Stimulus/Focus: This is going to be a difficult workout. Work may have to be completed in small sets. Try to keep them as large as possible.
Cool Down: 3 Rounds
100 Meter DB Farmers Carry (switch at turn around)
100 Meter Sprint
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 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
200 Meter Row
20 Ab Mat Sit Ups
10 Overhead Squats (95/65)(65/45
Stimulus/Focus: This workout’s time domain will require you to find a steady pace and maintain it. All work should be completed unbroken.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups.
WOD: For Time (20 Minute Cap)
21-15-9-15-21
Burpee Box Jump Overs (24/20)
Pull Ups
Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in reps and then increase.
Cool Down: 4 Rounds
100 Meter Run
5 Strict Ring Dips
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (Work to WOD Weight)
WOD: For Time (No Cap)
500-1000-2000
Meter Run
30-20-10
Floor Press (Bodyweight)
*RX can come from a rack. Scaled must come from the floor.
Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
10-1 Split Jerk (95/65)(65/45)
1-10 Toes to Rings
RX+: (135/95)(95/65) and Strict Toes to Ring
Stimulus/Focus: This should be a quick moving workout. Aim to do all work unbroken.
Cool Down: 3 Rounds
15 GHD Extensions
15 Calorie Row
Warm-up: Coach’s Choice
Strength/Skill: Clean (Work to WOD Weight)
This should be a heavy weight for you. Aim for something around 80%-90% of your 1 RM.
WOD: For Time (25 Minute Cap)
800 Meter Run
10 Rounds
4 Burpees over the Bar
2 Cleans (175/125)(125/85)
Then, 800 Meter Run
Stimulus/Focus: This should be a grind of a workout. The run and burprees will tax you for the heavy cleans. Cleans will likely be done is singles.
Cool Down: 3 Rounds
10 Candlestick Raises
5 Strict Pull Ups
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!
