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
Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 70% of your 1 RM and get AHAP on a 2-minute clock.
WOD: Isabel For Time
30 Snatches, 135# / 95#
Stimulus/Focus: Benchmark time! Go for a PR! Can be power, split or squat.
Cool Down: Pull Up Program
-5, 5, 4, 3, 2
*4, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. LIft on a 3-minute clock.
WOD: For Time (20 Minute cap)
50 Toes to Bar
100 Front Squats (95/65)
200 Double Unders
Stimulus/Focus: Stay steady. Take short breaks.
Cool Down: Pull Up Program
5, 4, 4, 3, 2
*3, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Up Work
10 Minute EMOTM: 2 Muscle Ups or Progressions
WOD: 10 Minute Partner AMRAP
Max Calorie Row
*Switch every minute
*Rest when not rowing
Stimulus/Focus: This is a burner! Push hard during each minute on the rower.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT
10 Push Press (115/75)
25 Box Jumps (24/20)
*RX+: 155/105; 30/24
Stimulus/Focus: This WOD is meant to challenge you. You may mix and match RX and RX+ options. Aim for 12-15 minute for completion.
Cool Down: Pull Up Program
5, 4, 3, 3, 2
*3, 2, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 2 )
Use 70% for all sets. Lift on a 2-minute clock.
WOD: 5 Rounds (2-Minutes Each)
10 OHS (135/95)
ME Double Unders
Stimulus/Focus: This WOD will push you physically and mentally. Make yourself work as hard as possible each round. Get every rep you can. Rest comes after the 5th round!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (7 x 2 )
Use 90% of your 1 RM for all sets. Lift on a 2 minute clock.
WOD: 15-12-9
Deadlift (225/155)
HSPUs
*Run 400 Meter Run After Each Round
Stimulus/Focus: Class pull-push stimulus. Rest on the run if needed and push through the movements. Strive for larger sets. Aim for less than 15 minutes.
Cool Down: Pull Ups Program
5, 4, 3, 2, 2
*3, 2, 1, 1
