Warm-up:
Coach’s Choice
Strength/Skill:
Shovel Deadlift
(Time to Work the Skill)
WOD:
20 Minute EMOTM
Odd: 6 Shovel Deadlifts (50% of strength weight)
Even: 8 “Angled” Burpees
Cool Down:
4 Rounds
10 Second Achilles Stretch (on the wall, each side)
10 GHD Hip Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (6 x 2 )
*Use 65% of your 1 RM to work speed under the bar.
WOD:
15 Minute Cap
5 RFT
5 Cleans (95/65)
10 K2E
20 Jump Lunges
Cool Down:
Alternating Holds (20 seconds each)
Bar Hang
Wall Sit
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3)
*Use 80% of your 1 RM for all sets.
WOD:
16 Minute GAFAP
1 Deadlift (185/135)
100 Meter Run
2 Deadlifts (185/135)
100 Meter Run
*Continue adding one deadlift rep each time.
Cool Down:
4 Rounds
10 Banded Good Mornings
10 GHD Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Manmakers: Time to Work the Skill
WOD:
16 Minute EMOTM
Odd: 3 Man Makers (50/35)
Even: 25 Double Unders (30 Seconds)
Cool Down: Alternating Tabata Sets
*Plank Holds
*Bicep Curls
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (5 x 2 )
*Use 90% of your 1 RM for all sets.
WOD:
5 RFT
10 Floor Press (95/65)
10 Row (Calories)
10 HRPUs
10 Pull Ups
Cool Down:
3 Rounds
20 Second Sink Stretch
20 Mountain Climbers
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (25 Minutes to Find Your 15 RM)
WOD:
9-6-3
Overhead Squat (95/65)
Wall Walk
*RX+: 115/75 and one wall facing strict HSPU at the top of each wall walk
Cool Down:
3 Rounds
10 Candlestick Raises
20 Seconds PVC behind the back pull downs (each side)
Warm-up:
Coach’s Choice
Strength/Skill: Snatch (Work to WOD Weight)
WOD:
Amanda
9-7-5
Muscle-ups
Snatch, 135#/95#
Cool Down:
2 Rounds
250 Meter Row
25 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (Work to WOD Weight)
WOD:
12 Minute AMRAP
3 Deadlifts (315/205)
6 Burpees over the Bar
9 Wall Balls (20/14) (12’/10′)
Cool Down:
Tabata Couch Stretch
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (3 x 3 x 2 x 2 x 1)
WOD:
21-15-9-15-21
Back Squat (95/65)
Slam Ball (30/20)
RX+: 135/95
Cool Down:
400 Meter Slam Ball Run
Warm-up:
Coach’s Choice
Strength/Skill:
Goat Work
WOD:
20 Minute EMOTM
Minute 1: 10 GHD Sit Ups
Minute 2: 10 Toes to Bar
Minute 3: 10 Overhead Walking Lunges (45/25)
Minute 4: 30 Second Handstand Hold
*Repeat for 5 rounds
*RX+: 15 reps and 42′ handstand walk
Cool Down:
4 Rounds
10 Supermans (2 second hold)
20 Second Traditional Shoulder Stretch (across the chest, each side)
