Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (4 x 4 x 4 x 4 )
Start at 65% of your 1 RM
WOD:
4 RFT
25 Deadlifts (155/105)
25 Wall Balls (20/14)
25 Double Unders
400 Meter Run
Cool Down:
3 Rounds
10 Banded Good Mornings
10 Wall Ball Ab Mat (or GHD) Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Hang Clean (2 x 2 x 2 x 2 x 2)
WOD:
21-15-9
Hang Clean (95/65)
HSPU
RX+: 135/95 and Deficit (2 45s/1 45)
Cool Down:
3 Rounds
10 GHD Sit Ups
10 GHD Extensions
Row 100 Meters
Warm-up:
Coach’s Choice
Strength/Skill:
Rope Climbs
WOD:
20 Minute AMRAP
15 KB Swings (1.5/1)
15 Burpees
15 Box Jumps (24/20)
1 Rope Climb
Cool Down:
Tabata Side Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (3 x 10)
Use 60% of your 1 RM for all sets.
WOD:
5 RFT
5 Floor Press (135/95)
7 K2E
9 G2O (45/25)
Cool Down:
3 Rounds
Sink Stretch (20 seconds)
10 Supermans (2 second hold)
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift ( 10 x 10 x 10)
Start at 60% and get AHAP!
WOD:
20 Minute AMRAP
5 Deadlifts (135/95)
10 Double Unders
Cool Down:
Tabata Achilles Wall Stretch
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (5 x 5 )
Use 70% for all sets
WOD:
For Time
400 Meter Run
ME OHS 75/55
400 Meter Run
ME OHS 95/65
400 Meter Run
ME OHS 115/75
400 Meter Run
Cool Down:
2 Minutes of Lacrosse Ball Work on the Shoulder
2 Minutes of Shoulder Stretch on the Foam Roller
Warm-up:
Coach’s Choice
Strength/Skill:
Clusters (Time to Work the Skill)
WOD:
For Time 12-9-6-9-12
Cluster (95/65)
Toes to Bar
Cool Down:
3 Rounds
10 GHD Sit Ups
10 GHD Extensions
20 Second Sink Stretch
Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready to Work!
WOD:
Team WOD for Time
Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Only one person in each pair can work at a time.
Pairs cannot move to the second part until the other pair is finished with their first part.
Cool Down:
Team Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (3 x 3 x 3 x 3 x 3)
*Start at 65% and get AHAP!
WOD:
10 Minute GAFAP
1 Shoulder Press (65/45)
1 Weighted Box Step Up (65/45)(24/20)
1 Box Dip
*2s, 3s . . .
Cool Down:
Alternating Tabata
Glute Box Stretch
Shoulder Box Stretch
Warm-up:
Coach’s Choice
Strength/Skill:
Pause Back Squats (5 x 5 x 5 x 5 x 5)
*Get AHAP!
WOD:
8 RFT
100 Meter Run
5 Jump Squats (95/65)
Cool Down:
3 Rounds
Banded Hip Flexor Stretch (20 seconds per side)
5 Strict Pull Ups
