Warm-up:
Coach’s Choice
Strength/Skill:
Clean (5 x 3 )
*Use 75% of your 1 RM
WOD:
Metcon (Time)
21-15-9
Cleans (115/75)
K2E
*Start and end each round with 25 double unders (total of 100 double unders)
Mobility:
Shoulders
Buy Out:
30 Bicep Curls
30 GHD Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 6)
*Use 80% of your 1 RM for all sets.
WOD:
8 RFT
5 Ring Rows
7 Floor Press (115/75)
10 Mountain Climbers
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Muscle Up Progressions
WOD:
30 EMOTM
Odd: 2 Muscle Ups
Even: 2 Turkish Get Ups (70% of your 1 RM)
*Score is total reps
*Record your TGU weight used on the board and in notes
Mobility:
Shoulders
Buy Out:
500 Meter Row
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5 )
*Use 75% of your 1 RM for all sets.
WOD:
Bear Complex (1 x 1 )
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*12 minutes to find your 1 RM
*Second push press should be a push jerk.
Mobility:
Athlete’s Choice
Buy Out: 2 Rounds
5 Barbell Rollouts
10 Over the Bar Burpees
20 Bar Hops
Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (5 x 1 )
*Use 90%-100% of your 1 RM.
WOD: 4 RFT
20 Power Snatch (95/65)
50 Double Unders
Mobility: Shoulders
Buy Out: 3 Rounds
10 Bicep Curls
10 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (5 x 5 )
*Use 60%-70% of your 1 RM for all sets.
WOD:
21-15-9
Back Squats (115/75)
Ring Dips
Mobility:
Shoulders
Buy Out:
3 Rounds5 Strict Pull Ups
10 Strict Push Ups
47
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 )
*Start at 75% of your 1 RM
WOD:
8 Minute AMRAP
10 Weighted Box Step Ups (24/20) (65/45)
5 Ring Push Ups
Mobility:
Hip Flexors
Buy Out:
Tabata Side Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (2 x 2 x 2 x 2 x 2)
WOD:
5 RFT
3 Deadlifts (225/155)
6 Chest to Bars
9 Box Jumps (24/20)
RX+: 275/185, bar muscle ups, 30/24
Mobility:
Shoulders
Buy Out: 3 Rounds
10 Barbell Hops
5 Barbell Rollouts
Warm-up:
Coach’s Choice
Strength/Skill:
Run/Row Mechanics and Goat Work
WOD:
2-Part WOD
8 RFT (Partner 1 Mile Run)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
*Rest 3 Minutes
8 RFT (Partner 1 Mile Row)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
Mobility:
Hamstrings
Buy Out:
Partner Choice Buy Out
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (5 x 3 )
*Use 75% of your 1 RM for all sets.
WOD:
9 Minute AMRAP
3 Snatch (115/75)
5 Toes to Bar
7 Burpees
Mobility:
Shoulders
Buy Out:
Tabata Handstand Holds
