Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (7 x  7 x  7 x  7 x  7 x 7 x 7 x 7)
*Start at 65% of your 1 RM and get AHAP.

WOD:
21-15-9
Front Squat (135/95)
Deficit Push Ups (45/25)

Cool Down:
Farmer’s Carry (45/25)
*4 Down and Backs

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (3 x 3 x 3 x 3 x 3 )
*Start at 70% of your 1 RM and get AHAP.

WOD:
Time 400 Meter Run
5 Split Jerks (95/65)
400 Meter Run
4 Split Jerks (115/75)
400 Meter Run
3 Split Jerks (135/95)
400 Meter Run
2 Split Jerks (155/105)
400 Meter Run
1 Split Jerks (175/125)
400 Meter Run

Cool Down:
3 Rounds
20 GHD Sit Ups
20 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Lunge
*Fifteen Minutes to Find Max Weight Used to Complete Distance Marked

WOD:
12 Minute AMRAP
10 Overhead Step Lunges (95/65)
5 Knees to Elbow

Cool Down:
Tabata Couch Stretch

Warm-up:
Coach’s Choice

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

WOD:
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Cool Down:
500 Meter Row

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 3 )
*Use 80% of your 1 RM for all sets.

WOD:
For Time
100 Deadlifts (155/105)
100 HRPUs
100 Ab Mat Sit Ups

Cool Down:
3 Rounds
10 Banded Good Mornings
20 Second Sink Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (2 x 2 x 2 x 2 x 2)
*Start at 70% of your 1 RM.

WOD:
14 Minute AMRAP
2 OHS (115/75)
4 HSPU
6 T2B

Cool Down:
Tabata Plank Holds

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start at 70% of your 1 RM.

WOD:
8 RFT
2 Snatch (70%)
4 Box Jumps (30/24)

Cool Down: 3 Rounds
Achilles Stretches (20 seconds per side)
10 Wall Angels

Warm-up:
Coach’s Choice

Strength/Skill:
Sumo Deadlift (3 x 3 x 3 x 3 x 3 x 3)
*Start at 65% of your 1 RM.

WOD:
15 Minute EMOTM
3 SDL (135/95)
3 Slam Ball Wall Balls (30/20)

Cool Down:
400 Meter Run with Slam Ball

Warm-up:
Coach’s Choice
Strength/Skill: Handstand Work

WOD:
5 RFT
400 Meter Row
15 KB Swings (1.5/1)
15 Toes to Bar

Cool Down​:
​3 Rounds
5 HSPUs
10 Goblet Squats (1.5/1)

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (4 x 4 x 4 )
*Start at 75% of your 1 RM.

WOD:
Partner WOD (28 Minute Cap)
5K Row for Time and Reps
Partner A: Row 250 Meters
Partner B: ME Back Squats (95/65)
*Switch every 250 meters
*Bar can’t hit the floor (3 burpee penalty at that time)

Cool Down:
Partner’s Choice