Warm-up: Coach’s Choice
Strength/Skill: Press Complex (1 x 1 x 1 x 1 x 1 x 1 x 1)
1 Shoulder Press, 2 Push Press, 3 Push Jerk
WOD: 10 RFT (20 Minute Cap)
10 Wall Balls (20/14)
10 Burpees
Teen/Masters RX: 14/10
Stimulus/Focus: This is a gasser. Aim to do all work unbroken. Push hard.
Cool Down: 100 Partner Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: The Worst 5 K Ever (50 Minute Cap)
1000 Meter Run
50 Pull Ups
1000 Meter Run
50 Strict Push Ups
1000 Meter Run
50 Ab Mat Sit Ups
1000 Meter Run
50 Air Squats
1000 Meter Run
RX+: The “Most Worstest” 5 K Ever
*100 reps of each movement
Stimulus/Focus: This is a grind. Find a pace and settle in for the long haul.
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
5 Deadlifts (135/95)
5 Box Jumps (24/20)
Teen/Masters RX: 95/65
Stimulus/Focus: This workout should be fast. The weight and height are no challenge. The reps scheme is low. Your legs will be smoked. Just keep moving. Aim for 12 rounds.
Cool Down: ROMWOD
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: 7 RFT (14 Minute Cap)
5 Overhead Squat (115/75)
10 Seated Knees to Elbow
15 Double Unders
Teen/Masters RX: 75/55
Stimulus/Focus: This workout should move quickly. The load is moderate. The rep scheme is low. This should allow you to keep moving. Aim to do all work unbroken and take short breaks in between movements.
Cool Down: 4 Rounds
10 Second Banded Shoulder Distraction Per Side
10 Second Superman Hold
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 Minutes to Find Heavy for the Day)
WOD: 10 Rounds
1 Minute Max Effort Floor Press (50%)
1 Minute Rest
*The reps come out of the rack and do not have to be unbroken.
*Score is your total reps in the 10 rounds.
Stimulus/Focus: Burnout. You should get as many reps in each minute as possible. You have a minute to rest before lifting again.
Cool Down: Tabata Plank 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!
Mobility: Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 5 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 3 RFT (20 Minute Cap)
400 Meter Run
30 Front Squats (45/35)
20 Strict Push Ups
Teen/Masters RX: 35/25
Stimulus/Focus: The longer rep schemes will be tough for some. Try to only break once on each movement if possible.
Cool Down: 3 Rounds
10/7 Bike Cals
10 Second Couch Stretch Per Side
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (15 Minute Death By Shoulder Press)
Use 65% for all sets. Start with one rep in the first minute. Add one rep each minute. The work must be completed unbroken. If/when you “die,” go back the last number you completed and lift that for the remaining minutes.
WOD: For Time (15 Minute Cap)
30-20-10
Toes to Bar
Ab Mat Sit Ups
Wall Balls (20/14)
Teen/Masters RX: 14/10
Stimulus/Focus: This should be a cardio workout. Nothing will slow you down. Just keep moving. Try to do big chunks of work.
Cool Down: 400 Meter Run with Med Ball
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (10 x 10 x 10 x 10 x 10)
Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute EMOTM
5 Deadlifts (135/95)
5 Burpees
5 Air Squats
Teen/Masters RX: 95/65
Stimulus/Focus: The point of this workout is to work as fast as you can in order to rest as much as you can. You are training your sprint motor. Aim to do the work in less than 30 seconds each time and rest the remaining 30 seconds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk Skill Work
WOD: Five 5-Minute AMRAPs. One minute to rest in between each one. Each run counts as one rep. Each 5′ distance of the movement counts as rep.
5-Minute AMRAP
100 Meter Run
50′ Walking Lunge
5-Minute AMRAP
100 Meter Run
50′ Bear Crawl
5-Minute AMRAP
100 Meter Run
50′ Duck Walk
5-Minute AMRAP
100 Meter Run
50′ Crab Walk
5-Minute AMRAP
100 Meter Run
50′ Handstand Walk
Cool Down: Tabata Plank Holds
