Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Thruster

(20 Minutes to Find 1 RM)

WOD: 8 Minute AMRAP
4 Thrusters (135/95)
8 Toes to Bar
*Rest 2 Minutes Before Next Couplet

Stimulus/Focus: The weight is heavy and the gymnastics component is challenging. The low rep scheme should help you keep moving. Aim to do work unbroken. Strive for 5-6 rounds.

8 Minute AMRAP
8 Thrusters (95/65)
16 Ab Mat Sit Ups

Stimulus/Focus: The weight is moderate and gymnastics is basic. The rep count is higher, but should still allow you to go unbroken. Aim 5-6 rounds.

Cool Down: 5 Rounds
10 GHD Extensions
100 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (12 Minute Cap)
10 Deadlifts (185/135)
10 Strict Push Ups

Stimulus/Focus: A pull and a push-weightlifting and gymnastics. The moderate weight, simple movement, and low rep scheme should allow you to keep moving quickly. Make sure your push ups are perfect.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Toes to Rings

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)

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

WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats

RX+: 135/95 and pistols

Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2)

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (20 Minutes)
10-9-8-7-6-5-4-3-2-1
Clean (95/65)
Handstand Push Ups

RX+: 115/75, strict HSPUs, and one bar muscle up after each round

Stimulus/Focus: Lifting and gymnastics-a squat and a push. Low rep scheme should keep you moving. Keep breaks between movements short.

Cool Down: 4 Rounds
100 Meter Run
5 Strict Pull Ups

Warm-up: Coach’s Choice

Strength/SkillReview the WOD movements!

WODMetcon (Time)”Filthy Fifty-ish!”
Happy 56th Birthday, Coach Marc!

56 Box Jumps (24/20)
56 Jumping Pull Ups
56 Kettlebell Swings (1 pood/25#)
56 Alternating Step Lunges
56 Knees to Elbow
56 Push Press (45/25)
56 Supermans (2-second hold)
56 Wall Balls (20/14)
56 Burpees
56 Double Unders

Stimulus/Focus: Chipper time! Break when needed, but keep them short. Aim for less 45 minutes.

Cool Down: Wish Coach Marc a Happy Birthday!

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 30 Minute EMOTM
Minute 1: Max Effort Rope Climbs
Minute 2: ME Alternating KB Snatch (1.5/1)
Minute 3: ME Box Jumps (24/20)

Score: Total Reps

Stimulus/Focus: This WOD will not be a fast metcon. Your arms will be tired from the snatch. Your legs will be tired from the box jumps. This will make rope climbs difficult. Focus on your technique and spend the time improving your skill.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Work to WOD Weight

WOD: Ten 2-Minute Rounds
1 Snatch (80%)
100 Meter Sprint

RX+: Hold a plank until the next round starts.

Stimulus/Focus: This WOD is meant to be heavy, but fast. Be set on the bar at the top of each minute. Run as fast as possible. Push to get each round done in about 45 seconds.

Cool Down: Tabata Handstand Hold

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (8 x 8 x 8 x 8)
Start at 70’% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (12 Minute Cap)
20 Wall Balls (20/14)
10 Deadlifts (185/135)

Stimulus/Focus: Leg crusher! Challenge yourself to go unbroken if possible!

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: For Time
20 Ring Dips
40 Double Unders
20 Ring Pull Ups
40 Double Unders
20 Ring Push Ups
40 Double Unders
20 Toes to Rings
40 Double Unders
20 Ring Rows
40 Double Unders

Stimulus/Focus: Time to work skills! No cap, but aim for less than 15 minutes. Give one minute of effort on double unders.

Cool Down: 5 Muscle Ups or Progressions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Practice the flash at the bottom. Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 18 Minute AMRAP
10 Deadlifts (225/155)
10 KB Swings (1.5/1)

Stimulus/Focus: This will be taxing on your grip. You may want to do deadlifts in singles to save it for the unbroken KB swings. Aim for 12 or more rounds. Challenge yourself to get 1 round per minute.

Cool Down: Tabata Goblet Squats (1.5/1)