Warm-up: Coach’s Choice
Strength/Skill: Thruster (20 Minutes to Find Your 1 RM)
WOD: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: This is a benchmark! Set an awesome PR. Already have one? Go for RX+.
RX+: Strict Fran
Cool Down: Pull Up Program
-7, 6, 5, 4, 4
*5, 4, 3, 3, 2
Warm-up: Coach’s Choice
Strength/Skill: Dumbbell Work
WOD: 12 Minute AMRAP
4 DB Box Overs (50/35)
8 DB OHS (50/35)(4 per side)
*Only 1 DB for both movements.*
Stimulus/Focus: This WOD works movements we don’t practice enough. Focus on doing them right regardless of what weight you use.
Cool Down
Pull Up Program
7, 6, 5, 4, 4
*5, 4, 3, 2, 2
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up (15 Minutes to Find Your 1 RM)
WOD: 9 Minutes (Three 3-Minute Rounds)
1 Minute HS Hold
2 Minutes ME Wall Balls (20/14)(10’/9′)
*Penalty: For every second out of the HS, subtract one wall ball from your score*
*Score: Total Wall Ball Reps
Stimulus/Focus: This WOD will be a mental challenge. Try to stay upside down the entire minute.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
1 Shoulder Press (65/45)
1 Strict Pull Up
Stimulus/Focus: This WOD will be tough on the shoulders. Make sure to rest ample time between reps to avoid muscular failure.
Cool Down: Pull Up Program
7, 6, 5, 4, 3
*5, 4, 3, 2, 2
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)
WOD: 3 RFT
10 Back Squats (95/65)
25 Double Unders
20 HRPUs
25 Double Unders
30 Ab Mat Sit Ups
Stimulus/Focus: This WOD is meant to tax your cardiovascular endurance as well as your muscular stamina. Find a pace that you can manage and keep moving. Aim for less than 15 minutes.
Cool Down: Pull Up Program
6, 6, 5, 4, 3
*5, 4, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (15 Minutes to Work the Uneven Deadlift Skill)
WOD: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Stimulus/Focus: Benchmark WOD! Set a PR! Already have a good one? Go for RX+ “Strict Diane!”
Cool Down: Pull Up Program
6, 5, 5, 4, 3
*4, 4, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (5 x 5)
Use 70% for all sets. Lift on a 2 minute clock.
WOD: For Time (20 Minute Time Cap)
40 Power Cleans (95/65)
400 Meter Run
30 Power Cleans (115/75)
300 Meter Run
20 Power Cleans (135/95)
200 Meter Run
10 Power Cleans (155/105)
100 Meter Run
Cool Down: Pull Up Program
-6, 5, 4, 4, 3
*4, 3, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
5 Push Jerk (135/95)
10 KB Swings (1.5/1)
Stimulus/Focus: Moderate weight. Steady, unbroken work. Aim for 7-8 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 20 Minute AMRAP
10 Burpees
1 Rope Climb
Stimulus/Focus: This is meant to be a grind. Focus on efficient rope climbs. Keep a steady pace on burpees. Aim for at least 10 rounds.
Cool Down: Pull Up Program
-6, 5, 4, 3, 3
*4, 3, 2, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM)
WOD: 25-20-15-10-5-10-15-20-25
Deadlift (95/65)
Floor Press (95/65)
*RX+: 135/95
Stimulus/Focus: This WOD is meant to be light and fast. Aim for big sets or possibly unbroken. Strive for less than
20 minutes.
Cool Down: Pull Up Program
-6, 5, 4, 3, 2
*4, 3, 2, 1, 1
