Category: Uncategorized

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

Warm-up:
Coach’s Choice

Strength/Skill:
Deficit Deadlift
(Time to Work the Skill)

WOD:
7 RFT
3 Deficit Deadlifts (AHAP)
9 Pull Ups
*Score=Time and Weight

Mobility:
Shoulders

Buy Out:
3 Rounds
10 Jump Lunges
10 Banded Good Mornings

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (3 x 3 x 3 )
*Get as heavy as possible for a triple.

WOD:
For Time
Run 400 Meters
21 Complexes
Run 300 Meters
15 Complexes
Run 200 Meters
9 Complexes
Run 100 Meters
*Complex = Power Clean, Hang Clean, Jerk (95/65)

Mobility:
Hamstrings

Buy Out:
Rest 2 Minutes after the WOD.
Then, timed overhead barbell hold (from the WOD) for max time.