Category: Uncategorized

Warm-up:
Coach’s Choice

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

WOD:
12 Minute AMRAP
12 Deadlifts (135/95)
Shuttle Run

Mobility:
Hamstrings

Buy Out:
Tabata Bottom to Bottom Squats

Warm-up:
Coach’s Choice

Strength/Skill:
Get ready to work!

WOD:
1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
*95# female RX
*Partner format

Mobility:
Partners’ Choice

Buy Out:
Partners’ Choice

Warm-up:
Coach’s Choice

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

WOD:
15-12-9-6
Push Press (95/65)
Barbell Rollouts
*RX+: 115/75

Mobility:
Shoulders

Buy Out:
3 Rounds
20 Bar Hops
10 Bicep Curls

Warm-up
Coach’s Choice
Strength/Skill
Rope Climbs
WOD
Metcon (Time)
5 RFT
2 Rope Climbs
5 Chest to Bars
10 Burpees
Mobility
Shoulders
Buy Out
50 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (2 x 2 x 2 x 2)
*Start at 80% of your 1 RM.

WOD:
For Time
15 Burpees Over the Bar
1-10 Front Squat (115/75)
10-1 HSPU
15 Burpees Over the Bar

Mobility:
Shoulders

Buy Out:
50 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Rope Climbs

WOD:
5 RFT
2 Rope Climbs
5 Chest to Bars
10 Burpees

Mobility:
Shoulders

Buy Out:
50 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

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

WOD:
Metcon – For Time
Run 100 Meters
15 Power Snatch (95/65)
30 Wall Balls (20/14)
Run 100 Meters
12 Power Snatch (95/65)
24 Wall Balls (20/14)
Run 100 Meters
9 Power Snatch (95/65)
18 Wall Balls (20/14)
Run 100 Meters
*RX+: 115/75 and 12’/10′ target

Mobility:
Shoulders

Buy Out:
50 Ab Mat Wall Ball Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Pistol Work

WOD:
3 RFT
20 Air Squats
40 Single Unders
10 Pistols
20 Double Unders

Mobility:
Shoulders

Buy Out:
3 Rounds
5 Strict Pull Ups
5 Strict HSPUs

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (3 x 3 x 3 x 3 x 3 )
*Start at 70% of your 1 RM and try to increase each set.

WOD:
5 RFT
21 Double Unders
15 Kettlebell Swings (1.5/1)
9 Back Squats (95/65)
RX+:  2/1.5, 135/95

Mobility:
Shoulders

Buy Out:
3 Rounds
100 Meter Run
10 GHD Extensions
10 GHD Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk ( 2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM.

WOD:
10 Minute AMRAP
5 Split Jerk (115/75)
10 Up and Overs (30/20)

Mobility:
Shoulders

Buy Out:
Tabata Plank Holds