Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Kettlebell Work

WOD:
21-15-9
Kettlebell Swings (1.5/1)
Pull Ups
Calorie Row

Mobility:
Shoulders

Buy Out:
3 Rounds
10 Goblet Squats (1.5/1)
Farmer’s Carry Down and Back (Switch Arms)

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (5 x 3 )
*Use 70% of your 1 RM for all sets

WOD:
15-12-9
Toes to Bar
Wall Balls (20/14)
Thruster (75/55)

Mobility:
Shoulders

Buy Out:
400 Meter Run with your Wall Ball

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (3 x 2)
*Use 95% of your 1 RM for all sets.

WOD:
2 RFT
3 Rope Climbs
6 Push Jerk (135/95)
12 Deadlifts (135/95)
24 GHD Sit Ups
48 Wall Balls (20/14)
RX+: 3 RFT, 155/105

Mobility:
Shoulders

Buy Out:
50 GHD Extensions & 50 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM

WOD:
5 RFT
15 Power Snatch (75/55)
15 Burpees over the Bar

Mobility:
Shoulders
Buy Out:
3 Rounds
10 Bicep Curls
10 GHD Extensions
10 GHD Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Farmer’s Carry
WOD: 4 RFT
100 Double Unders
100 Ft. Walking Lunges
*20 Minute Cap

Mobility:
Hip Flexors

Buy Out:
400 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (Time to Work the Skill)
*Uneven front squats

WOD:
For Time
60 Front Squats (65/45)
30 Pull Ups
40 Front Squats (65/45)
20 Chest to Bar Pull Ups
20 Front Squats (65/45)
10 Bar Muscle Ups

Mobility:
Shoulders

Buy Out:
25 Weighted (20/14) GHD Sit Ups
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (5 x 2)
Use 90% for all sets

WOD:
14  Minute AMRAP
5 Push Press (115/75)
10 Ab Mat Sit Ups with Slam Ball (30/20)
15 Slam Balls (30/20)

Mobility:
Shoulders

Buy Out:
Tabata Mountain Climbers

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (6 x 3)
*Use 70% of your 1 RM.

WOD:
Tabata Barbell
Deadlifts (185/135)
Hang Power Cleans (135/95)
Front Squats (95/65)
Push Press (65/45)
*8 rounds of 20 seconds work/10 seconds rest for a total of 4 minutes at each movement
*1 minute break between movements to change weight

Mobility:
Athlete’s Choice

Buy Out:
Tabata Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (20 minutes to find your 1 RM)

WOD:
10 Minute AMRAP
6 Split Jerk (115/75)
18 Double Unders

Mobility:
Shoulders

Buy Out:
Tabata Handstand Holds

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (6 x 2 )
*Start at 75% of your 1 RM.

WOD:
21-15-9
Floor Press (115/75)
HRPUs
*RX+: 155/105 and HSPUs

Mobility:
Shoulders

Buy Out:
2 Rounds
20 GHD Sit Ups
20 GHD Extensions
20 Calorie Row