Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: CHAD 1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here

Stimulus/Focus: This workout honors Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. Break your step ups in manageable sets. Stay at a steady pace.

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: Partner WOD For Time and Distance
Partner A: Row 100 Meters
Partner B: Chip Away at 100 Ring Push Ups
*Switch every 100 meters.
*Once 100 ring push ups are finished, move into 100 ring dips.
*Three scores-total time to finish the 200 ring reps and total meters rowed.

Stimulus/Focus: Have fun with a partner! All the pushing and pulling!

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work

WOD: 2 RFT (30 Minute Cap)
1 Mile Run
100 Ab Mat Sit Ups

Stimulus/Focus: Cardio and core! Burn some calories and work those abs.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 10)

Use 60% for all sets. Lift on a 2-minute clock.

WOD: 10 RFT (15 Minute Cap)
15 Wall Balls (20/14)(14/10)
15 Double Unders

Stimulus/Focus: This will be a cardio workout. Try to go unbroken on everything.

Cool Down: 3 Rounds
100 Meter Wall Ball Run
10 Wall Ball Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
5 Toes to Bar
10 Floor Press (135/95)(95/65)
15 Ab Mat Sit Ups

RX+: Strict Toes to Bar; Body Weight Floor Press; GHD Sit Ups

Stimulus: This should be a moderately challenging workout. The weight should be somewhat heavy. Strive to string your toes to bar together. Aim for 8 rounds.

Cool Down: Tabata Superman Holds

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!

MobilitySore?:

Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 3)

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

WOD: For Time (24 Minute Cap)
3-6-9-12-15-18-21
Thrusters (75/55)(55/35)
21-18-15-12-9-6-3
Pull Ups

RX+: (115/75)(75/55); Chest to Bars

Stimulus/Focus: This is a longer version of Fran! Break your work into manageable sets and take short breaks.

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

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2)

Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Hand Release Push Ups
50-40-30-20-10
Ab Mat Sit Ups

Stimulus/Focus: This workout is a grind. Find a steady pace on the runs. Break the HRPUs into small enough sets to keep your form correct.

Cool Down: 5 Minutes of Shoulder and Hip Mobility

Warm-up: Coach’s Choice

Strength/Skill: Ring Muscle Up Progressions

WOD: 3 RFT (15 Minute Cap)
50 Air Squats
5 Strict Ring Muscle Ups (Masters Chest to Bar)
10 Hang Power Cleans (135/95)(95/65)

Stimulus/Focus: This workout is challenging.  Find scales that fit your capabilities.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (3 x 3 x 3 x 3 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (20 Minute Cap)
5 Front Squats (165/115)(115/75)
5 Strict Handstand Push Ups

Stimulus/Focus: This should be a challenging workkout. The load is heavy and the gymnastics movement is challenging. The long time domain gives you room to challenge yourself with difficult scales.

Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run