Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
3 RFT
30 Pull Ups
400 Meter Run

Cool Down:
2 Rounds
Couch Stretch (20 Seconds per side)
5 HSPUs
5 Ring Dips

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (3 x 5 )
*Use 75% of your 1 RM for all sets

WOD:
15 Minute AMRAP
5 Split Jerk (135/95)
10 Burpee  Med Ball Cleans (20/14)

Cool Down:
Tabata L-Hangs

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (6 x 2 )
*Use 90% of your 1 RM for all sets.

WOD:
12 Minute Tabata Clock
Back Squat (95/65)
Pull Ups
HRPUs
*20 Seconds on, 10 seconds to transition; switch movements every 20 seconds

Cool Down:
Tabata Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (6 x 4)
*Use 80% of your 1 RM for all sets

WOD:
9 Minute AMRAP
3 Shoulder Press (65/45)
6 Weighted Box Step Ups (65/45) (24/20)
*RX+: 95/65

Cool Down:
Tabata Burpees Over the Box

Warm-up:
Coach’s Choice

Strength/Skill:
Box Jumps

WOD:
5 Rounds for Reps
1 Minute Box Jumps (24/20)
1 Minute Wall Balls (20/14)
1 Minute Row (Calories)

Cool Down:
3 Rounds
20 Second Achilles Stretches (wall) (each side)
25 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Sumo Deadlift (3 x 3 x 2 x 2 x 1 x 1 x 1 )
Start at 75% of your 1 RM

WOD:
9-6-3-6-9
Sumo Deadlift (275/185)
Ring Push Ups

Cool Down:
3 Rounds
5 Barbell Rollouts
Anterior Compartment Smash (20 seconds per side)

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch
(20 Minutes to Find Today’s Heaviest)

WOD:
10 RFT
1 Snatch (70% of today’s #)
5 Ring Rows
10 Slam Balls (30/20)

Cool Down:
400 Meter Run with Slam Ball

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (3 x 3 x 3 x 3 x 3)  *Start at 70% of your 1 RM

WOD:
Metcon (Time) 27-21-15-9
Clean (95/65)
Dips

Cool Down:
3 Rounds
Box Shoulder Stretch
10 Supermans

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (6 x 4)
*Use 80% of your 1 RM for all sets

WOD:
15 Minute Cap
5 Rounds
500 Meter Row
15 Floor Press (135/95)

Cool Down:
3 Rounds
Banded Lateral Opener (20 seconds per side)
5 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
WOD Skill Work

WOD:
10 Minute AMRAP
5 Dumbbell Push Jerk (50/35)
1 Muscle Up

Cool Down:
Tabata Plank Holds