Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (5 x 5 ) *Use 70% of your 1 RM for all sets.
WOD:
Opposing Ladder for Time
1-10 Split Jerks (115/75)
10-1 Box Jump Overs (24/20)
Mobility:
Achilles
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50 Over the Box Wall Ball Partner Ab Mats Passes (20/14)
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (4 x 4 ) *Use 70% of your 1 RM for all sets.
WOD:
Metcon (Weight) 7 Rounds (3 minutes each)
1 Power Snatch
2 OHS
3 Power Cleans
4 Front Squats
*Must hold onto the bar for the entire complex
*Goal is to increase weight each round
*Score is the heaviest weight lifted
Mobility:
Shoulders
Buy Out:
50 Bar Hops
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Goat Work
WOD:
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
Mobility:
Shoulders
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20 Jump Lunges
10 GHD Sit Ups
10 GHD Back Extensions
200 Meter Run
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5) *Use 70% of your 1 RM for all sets.
WOD:
Metcon (Time)
10-20-30-20-10 – Deadlifts (115/75)
5-10-15-10-5 – Burpee Box Jumps (24/20)
Mobility:
Hamstrings
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25 Banded Good Mornings
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (3 x 10) *Use 60% of your 1 RM for all 3 sets.
WOD:
14 Minute AMRAP
5 Front Squats (135/95)
5 Ring Pull Ups
Mobility:
Triceps
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10 Barbell Rollouts
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (6 x 3) *Use 85% of your 1 RM for all sets.
WOD:
Metcon (Time)
50 Double Unders, then
21-15-9
HSPUs
KB Swings (1.5/1)
Then, 50 Double Unders
Mobility:
Shoulders
Buy Out:
Farmer’s Carry Down and Back x 4
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Muscle Up Progressions
WOD:
12 Minute GAFAP
1 Muscle Up
2 Goblet Squats (2/1.5)
2/4, 3/6, 4/8, etc.
Mobility:
Shoulders
Buy Out:
100 Double Unders
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (6 x 3 )
*Use 80% of your 1 RM for all sets.
WOD:
Run 200 Meters
21 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Run 200 Meters
15 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Run 200 Meters
9 OHS (95/65)
Max Reps Unbroken Strict Push Ups
Strict Push Ups: Total Reps from WOD
Mobility:
Shoulders
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50 Ab Mat Sit Ups
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Partner Deadlift (Time to Work the Skill)
WOD:
Team WOD – In teams of 3, complete:
300 Deadlifts (95/65)
*Only one person may deadlift at a time, while one person rows and one person executes rope climbs
*Teams may strategize and rotate as they would like
*Score is time to complete 300 deadlifts
Mobility:
Hamstrings
Buy Out:
Team 400 Meter Run
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready to Work! Review the WOD movements.
WOD:
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female RX: 20″ box; 25# KB, Push Press 25#; 14# Wall Ball
Mobility:
Athlete’s Choice
Buy Out:
10 GHD Sit Ups
10 GHD Back Extensions
