Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Handstand Work

WOD:
8 RFT
20′ Handstand Walk
8 KB Swings (1.5/1.0)

Mobility:
Shoulders

Buy Out:
3 Rounds
10 Goblet Squats (1.5/1.0)
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (7 x 2 )
*70% of your 1 RM

WOD:
6-9-12-9-6
Burpees over the Bar
Front Squats (135/95)
Chest to Bar
*RX+: 165/115; Bar Muscle Ups

Mobility:
Shoulders

Buy Out:
50 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (20 Minutes to Find your 1 RM)

WOD:
Marguerita
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (5 x 4 x 3 x 2 x 1)
*Start at 60% of your 1 RM

WOD:

10-1 Cleans (95/65)
20-2 Alternating KB Snatch (35/25)
*10 cleans/20 snatch, 9/18, 8/16

Mobility:
Shoulders

Buy Out:
3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats

Warm-up:
Coach’s Choice

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

WOD:
20 Minute Death By Deadlifts (115/75) and Burpees
*Minute 1:  1 DL and 1 Burpee
*Minute 2: 2 DL and 2 Burpees
*Minute 3: 3/3
Continue until you can’t complete the number of reps required in the given minute. Try to maintain the last set completed for the rest of the time.

Mobility:
Hamstrings

Buy Out:
Tabata Plank Holds

Warm-up:
Coach’s Choice

Strength/Skill:
Run Mechanics

WOD:
Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Rest 2 Minutes*
Max Effort 1-Mile Run

Mobility:
Shoulders

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (5 x 2 )
*Use 70% of your 1 RM for all sets

WOD:
5-Person Team WOD for Reps
4 Rounds for Reps
ME Overhead Squat (95/65)
ME Double Unders
ME GHD Sit Ups
ME Slam Balls (30/20)
ME Calorie Row
*40 Seconds of Work/20 Seconds to Transition
*4 times at each station for each person
*Score=Total Reps

Mobility:
Athlete’s Choice

Buy Out:
Team Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (3 x 3 x 2 x 2 x 1 )

WOD:
10 Minute AMRAP
5 Power Snatch (115/75)
10 Step Lunges

Mobility:
Shoulders

Buy Out:
2 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats
100 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (Time to Work the Romanian Deadlift Skill)

WOD:
8 RFT
3 Deadlifts (275/185)
5 Burpees over the Bar

Mobility:
Hamstrings

Buy Out:
100 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Power Cleans (5×5) @ 70%

WOD:
For Time
5-5-5-5-5
Power Cleans (135/95)
10-15-20-25-30
Box Jumps (24/20)
*5/10, 5/15 . . . 5/30
RX+: 165/115; 30/24

Mobility:
Achilles

Buy Out:
3 Rounds
5 Over the Box Burpees
5 Strict Pull Ups