Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 5 Rounds
1 Minute ME Power Snatch (95/65)
1 Minute ME Double Unders
1 Mnute ME Pull Ups
Stimulus/Focus: This WOD has a little bit of everything in it–some weightlifting, metabolic condiditoning, and gymnastics. The goal is to push hard each minute. Your score is your total reps.
Cool Down: Tabata Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)
WOD: 5k Run
Stimulus/Focus: The point of this WOD is . . . to run a 5k. Don’t time cap yourself. Just get it done!
Cool Down: Walk to the end of the sidewalk and back after you finish your 5k
Warm-up: Coach’s Choice
Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock.
WOD: Three Couplets
WOD #1: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Pull Ups
WOD #2: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Burpees
WOD #3: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Toes to Bar
Stimulus/Focus: Push as hard as you can in each of these couplets. Try to squat clean the first rep and do all reps unbroken. Take quick breaks between movements.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: Chipper Time (40 Minute Time Cap)
100 Double Unders
90 Ab Mat Sit Ups
80 Air Squats
70 Hand Release Push Ups
60 Jump Lunges
50 Alternating KB Snatch (1.5/1)
40 Burpees
30 KB Swings (1.5/1)
20 Med Ball Cleans (20/14)
10 Wall Walks
Stimulus/Focus: Chipper Time! Get through each movement before moving onto the next.
Cool Down: 500 Meter Row or 400 Meter Run or .75 Mile Bike
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Each set should be a series of fast singles, but each must be lifted and lowered. Stand up between each rep. Focus on a good set on the bar each time. Use 90% for each set and lift on a 3-minute clock.
WOD: 15 Minute AMRAP
400 Meter Run
15 Bodyweight Deadlifts
Stimulus/Focus: This WOD will be tough on the legs. There is no place to rest them. Aim for 4-6 rounds.
Cool Down: Tabata Banded Good Mornings
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )
Tempo floor press-five seconds down, five seconds up. Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
500 Meter Row
15 Floor Press (135/95)
Stimulus/Focus: This WOD is a heavy pull-push workout. The weight of the barbell should be heavy, but you should be able to complete all rounds in no more than 3 sets. Pull hard on the rower to give yourself as much time as possible on the bar.
Cool Down: 3 rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Review the Bear Complex
WOD: Bear Complex (7 x 7 x 7 x 7 x 7 x 7 x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Stimulus/Focus: You have 5 minutes for each of 7 rounds. You must complete the above complex 7 times without releasing the bar. Increase weight each time. Your score is the highest weight you can successfully complete in one 5-minute round. The second push press can be a push jerk. Keep your mind and body engaged or you will fail this-seven reps is a lot of time on the bar.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT
25 Shoulder Press (65/45)
50 Burpees
75 Double Unders
400 Meter Run
Stimulus/Focus: Bye, bye shoulders! Rest on the run! Aim for less than 35 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Position Work)
WOD: 5-Person Team WOD-500 Deadlifts for Time
500 Deadlifts (135/95)
ME GHD Extensions
ME Step Lunge
ME Assault Bike
*Two Scores: Time and Total Reps
Stimulus/Focus: Work with a team to complete 500 deadlifts as fast as possible. Accumulate as many reps as possible of the other movements.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (20 Minutes to Find Your 1 RM)
WOD: 8 Minute AMRAP
15 Overhead Squats (75/55)
15 Slam Balls (30/20)
Stimulus/Focus: Longer sets may force you to break your movements. Short rests if you do. Keep moving. Aim for 6 rounds.
8 Minute Partner AMRAP
0-2 Minutes: Bear Crawl Lengths
2-4 Minutes: Duck Walk Lengths
4-6 Minutes: Crab Walk Lengths
6-8 Minutes: Inch Worm Lengths
Stimulus/Focus: Just a grind. One partner works at a time. Be fast. Your rest is when your partner works. Keep moving and keep the intensity up!
Cool Down: Gymnastics Reps
