Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 1
Stimulus/Focus: Spend 20 minutes getting as heavy possible.
WOD: 15 Minute AMRAP
250/200 Meter Row
5 Overhead Squats (95/65)(65/45)
10 Toes to Bar
Stimulus/Focus: Push hard in each movement. Try to complete each set of work unbroken. Rest as needed between movements to allow this.
Cool Down: Tabata Superman Hold (20-Second Hold)
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: 5 RFT (25 Minute Time Cap)
5 Dumbbell Shoulder Press (Standing)(35/20)(20/15)
5 Devils Press (35/20)(20/15)
1 Super Suicide
*Use two dumbbells in both movements.
Stimulus/Focus: Complete the dumbbell reps unbroken. Push hard on the suicide.
Cool Down: 3 Rounds
5 Ring Rows
10 Candlestick Raises
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: Snatch
1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 14 Minute EMOM
Minute 1: Max Effort Snatch (70% of 1 RM from today)
Minute 2: Max Effort Burpees over the Bar
Stimulus/Focus: Accumulate as many reps as possible in each minute. You will have one total rep count at the end as your score.
Cool Down: Alternating Tabata Twisted Cross
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
21-18-15-12-9-6-3
Dumbbell Push Jerk (35/20)(20/15)
Pull Ups
*RX+: (50/35)(35/20) and Chest to Bars
Stimulus/Focus: Aim to complete each round of work in no more than 2 sets.
Cool Down: 3 Rounds
10 Alternating V-ups (Right Hand to Left Foot/Left Hand to Right Foot)
5 Ring Dips
Warm-Up: Coach’s Choice
Strength/Skill: Paused Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP. The pause will be 3 seconds in the bottom of the squat.
Paused Back Squat: 10 x 1
Stimulus/Focus: Complete one rep EMOM for 10 minutes. Use 90% for all lifts.
WOD: 4 RFT (16 Minute Cap)
400 Meter Run
10 Bodyweight Back Squats
*From the rack.
Stimulus/Focus: Push hard on the run. Complete the back squats in as few sets as you possibly can.
Cool Down: 3-5 Minutes on a Bike
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 30 Minute GAFAP
1 Handstand Push Up
5 Ab Mat Sit Ups
10 Double Unders
*Increase by 1, 5, and 10 reps each round.
*RX+: Strict and GHDs
Stimulus/Focus: Choose HSPU scales that challenge you. Rest on the sit ups. If practicing dubs, give 10 seconds of effort per 10 dubs.
Cool Down: Tabata Superman Holds (2-Second Holds)
Warm-Up: Coach’s Choice
Strength/Skill: Sumo Deadlift
10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 16 Minute AMRAP
10 Kettlebell Deadlifts (1.5/1)(1/25#)
10 American Kettlebell Swings (1.5/1)(1/25#)
200 Meter Run
RX+: (2/1.5)(1.5/1)
Stimulus/Focus: Complete all reps unbroken. Find a good pace on the run that allows you to pick up the KB as soon as you get back to it. Aim for 8 rounds.
Cool Down: Tabata L-Hangs
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: Tempo Cleans
1 x 1
Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.
Stimulus/Focus: Spend 15 minutes getting AHAP on the tempo clean.
Tempo Cleans: 10 x 1
Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.
Stimulus/Focus: Complete one rep EMOM for ten minutes. Use 80% for all reps.
WOD: Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Stimulus/Focus: Benchmark time! No time cap, but aim for less than 12 minutes.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
