Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch-Snatch-OHS Complex (2 x 2 x 2 x 2 x 2 x 2 x 2)

Start at 50% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (21 Minute Cap)
400 Meter Run
15 KB Snatch (35/25) (Left Side-from the hang)
15 KB Snatch (35/25) (Right Side-from the hang)

Stimulus/Focus: This WOD incorporates opposing muscle groups. Push as hard as you can in each part. No need to rest within the movement. The opposing movement will give each muscle group time to rest before being used again.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (35/25)(Switch at the 50 Meter Mark)
10 Goblet Squats (35/25)

Warm-up: Coach’s Choice

WOD: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Stimulus/Focus: Benchmark time! Give this your best shot if you have both movements. No time cap. If you need to scale, consider scales that will allow you to break each round into no more than 3 sets. Strive to complete this in 12 minutes.

Strength/Skill: Power Clean and Power (Push) Jerk (1 x 1 x 1 x 1 x 1 )
Start at WOD weight and get AHAP on a 3-minute clock.

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (Work to WOD Weight)

WOD: 20 Minute Clock
Every Two Minutes
10 Body Weight Back Squats (from the rack)

Stimulus/Focus: Leg burner! You have two minutes to get 10 body weight back squats done. You may re-rack it if you need to do so. The faster you get them finished, the more time you have to rest.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs: 15 Minutes to Work the Skill. If you have rope climbs and you do not want to “waste” them before the workout, find a goat and invest 15 minutes on it–or help someone else learn to climb!

WOD: 20 Minute AMRAP
2 Rope Climbs
20 Alternating DB Snatch (50/35)

Stimulus/Focus: This WOD will be tough on forearms and grip. Rest when needed. Aim for 8 rounds.

Cool Down: Tabata Bar Hangs

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (25 Minute Time Cap)
10 Deadlifts (135/95)
20 Lateral Burpees over the Bar
30 Double Unders

Stimulus/Focus: This will be a cardiovascular WOD. Find a steady pace. Deadlifts should be unbroken. If you cannot do double unders, do 90 singles.

Cool Down: 3 Rounds
5 Barbell Rollouts
15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM)

WOD: 20 Minute AMRAP
10 Knees to Elbow
3 Wall Walks

Stimulus/Focus: This WOD is taxing on the midline and shoulders. The long time domain will force you to take breaks. Try to keep them short. Strive to keep your K2E in two sets per round and your walk walks steady. Aim for 8 rounds.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)
Start a75% and get AHAP. Lift on a 2-minute clock.

WOD: 10-20-30-40-50 (30 Minute Time Cap)
Push Press (75/55)
Wall Balls (20/14)
Double Unders

Stimulus/Focus: This WOD will be challenging on your muscles and lungs. Find a way to break the rounds that will give you a chance to breathe. Do not rest long. Find weights that are light for you. If you do not have doubles take on 3:1 singles.

Cool Down: 3 Rounds
5 Strict Pull Ups
10 Wall Ball Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Clean (20 Minutes to Find Your 1 RM)

WOD: 7 RFT (10 Minute Cap)
3 Cleans (165/115)
5 Strict Push Ups
7 Box Jumps (30/24)

Stimlus/Focus: Seven rounds is a head game! Just keep working. No time to rest. That will come when you are finished. The weight of the clean and the height of the box should be challenging. Find scales that challenge you where you are.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (4 x 4 x 4 x 4 x 4 x 4 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute GAFAP
2 Floor Press (95/65)
2 Slam Balls (30/20)
4 Floor Press (95/65)
4 Slam Balls (30/20)
*6, 8, 10, 12 . . .

RX+: 185/135 and 50/30

Stimulus/Focus: This WOD is meant to be light and fast. It should be a high volume day. Break when needed, but do so quickly. Stay in the movement as much as you can.

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (6 x 3)
Use 80% for all sets and lift on a 3-minute clock.

WOD: 10 Rounds for Reps
1 Minute ME Overhead Squats (75/55)
1 Minute ME Ab Mat Sit Ups

Stimulus/Focus: This WOD will tax your midline. Keep it tight when squatting. Try to squat the entire minute. Aim for at least 15 squats each minute and 20 ab mat sit ups.

Cool Down: Tabata Superman Holds