Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 5)
Use 70% of your 1 RM and lift on a 2-minute clock.
WOD: 21-15-9
Snatch (95/65)
Toes to Bar
Burpees
Stimulus/Focus: This WOD will tax your cardio and breathing. Try to find a good pace for you and stick with it. Aim for less than 15 minutes.
Cool Down: 3 Rounds
15 GHD Extensions
10 Calories (Bike)
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 5)
Do all sets at 70%. Lift on a 3-minute clock.
WOD: Three 6-Minute AMRAPs
6 Minute AMRAP
6 Snatch (80%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (70%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (60%)
12 Double Unders
Stimulus/Focus: This WOD is meant to build your capacity to push harder over longer time domains. Push as hard as you can in each round. The goal is to get the same amount, if not more, in each 6-minute AMRAP. Push to see if you can get a round a minute each time.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Get ready to work!
WOD: Fitness Test
2 Minutes HRPUs
Rest 2 Minutes
2 Minutes Ab Mat Sit Ups
Rest 2 Minutes
2 Minutes Pull Ups
Rest 2 Minutes
2 Minutes Air Squats
Stimulus/Focus: This is one of you house benchmarks. Push as hard as you can in each minute. Make each rep perfect.
*Rest at least 5 minutes before row.
2k Row (Time)Max Effort 2k Row
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
1-10 Floor Press (95/65)
10-1 Pull Ups
RX+: 135/95 and C2B
Stimulus/Focus: Push-pull! Classic CF stimulus-opposing movements lead to muscular failure. Plan breaks to avoid that! Aim for less than 10 minutes.
Cool Down: 3 Rounds
150 Meter Row
10 Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 5 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
10 Overhead Squats (75/55)
20 Ab Mat Sit Ups
Stimulus/Focus: Core, core, core! Lock your midline in tight! Aim for 10 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift ( 3 x 1)
Use 100% of your 1 RM. Lift on a 3-minute clock.
WOD: For Time
25 Burpees, Then:
5 Rounds
10 Deadlifts (225/155)
10 Kettlebell Swings (1.5/1)
Then, 25 Burpees
Stimulus/Focus: This will be a challenging WOD in that it taxes you cardiovascularly before you ever touch the weights and then it will tax your grip strength. Stay mentally tough.
Cool Down: 4 Rounds
5 Barbell Rollouts
10 Banded Goodmornings
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (Work to WOD Weight)
WOD:
30-20-10-20-30
Wall Balls (20/14)
Double Unders
*7 Power Cleans (155/105) AFTER Each Round*
Stimulus/Focus: This WOD is going to be taxing on your breathing. Plan breaks. Consider singles on your PCs to give you a chance to breathe and rest. Aim for less than 20 minutes.
Cool Down: 500 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5)
Use 85% for all sets. 5-second descent. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
15 Back Squats (95/65)
1 Bear Crawl
Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow most people time to finish, but you should push for less than 10 minutes. Go hard!
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5)
Use 85% for all sets. 5-second descent. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
15 Back Squats (95/65)
1 Bear Crawl
Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow most people time to finish, but you should push for less than 10 minutes. Go hard!
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: DB Work
WOD: DB Fran21-15-9Thrusters (50/35)Pull Ups
Stimulus/Focus: Embrace the suck! Fran on DBs is no joke!
Cool Down: 3 Rounds5 Strict Push Ups5 Strict T2B
