Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Front Squat

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

Dumbbell Squats (50/35)(35/20)

Weighted Box Step Overs (24/20)(50/35)(35/20)

20m Farmers Carry (50/35)(35/20)

*One dumbbell for all movements*

*Start at one rep and increase by one each round.

*DB must be held in the front rack position with a hand on both heads of the dumbbell for the squats and step overs. It must be held in the farmer’s carry position on the 10 meter carry.

Stimulus/Focus: This will be challenging on the legs and grip. Just keep moving.

Cool Down: Tabata DB Side Bends

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 2

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

10 – 8 – 6 – 4 – 2

Chest to Bar

KB Snatches (Left)(1.5/1)(1/25#)

Floor Press (135/95)(95/65)

KB Snatches (Right)(1.5/1)(1/25#)

RX+: Bar Muscle Ups/(2/1.5)(1.5/1)/(185/135)(135/95)

Stimulus/Focus: Try to do all snatches and floor press unbroken. This workout will be taxing on your grip.

Cool Down: 3 Rounds

3 Wall Walks

10 Toes to Ring

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)

7 Deadlifts

5 Power Cleans

3 Shoulder to Overhead

*(135/95)(95/65)

Stimulus/Focus: This should be a light weight for the deadlifts, moderate for the clean and heavy for the shoulder to overhead.

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Bar Hops

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

10 Minutes to Work the Skill

Stimulus/Focus: Spend this time learning the technique or working efficiency. If proficient at climbing, use this time to work seated or legless climbs.

WOD: Eight 4-Minute Rounds

*Complete the work then rest the remaining time. You’ll rotate through each of these two times.

WOD 1:

200 Meter Run

20 Toes to Bar

WOD 2:

20/15 Calorie Bike Erg

3 Rope Climbs

WOD 3:

20/15 Calorie Row

20 Handstand Push Ups

WOD 4:

18/12 Calorie Assault Bike

40 Double Unders

Stimulus/Focus: Sprint time! Go as fast as you can throughout each workout to give yourself some time to rest before the next one starts.

Cool Down: Tabata Superman Holds (20 Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Paused Power Snatch (1in from the floor)

1 x 1

Stimulus/Focus: Use 10 minutes to get AHAP.

Paused Power Snatch (1in from the floor)

10 x 1

Stimulus/Focus: Use 90% from your heaviest today. Lift on a 1-minute clock one rep each minute.

WOD: 20 Minute AMRAP

10 Alternating Overhead Lunges (95/65)(65/45)

10 Bar-Facing Burpees

10 Alternating Front Rack Lunges (95/65)(65/45)

10 Bar-Facing Burpees

10 Alternating Back Rack Lunges (95/65)(65/45)

10 Bar-Facing Burpees

Stimulus/Focus: The weight on the lunges should be moderate. You should be able to complete them unbroken. Aim for 3-4 rounds.

Cool Down: Tabata Overhead Barbell Hold

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

200 Meter Run

20 Sit Ups

20 Double Unders

20 Alternating Dumbbell Snatches (50/35)(35/20)

Stimulus/Focus: Aim to do all work unbroken. Strive for 5-6 rounds.

Cool Down: Tabata Crossovers

Warm up: Coach’s Choice

Strength: Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Five 3-Minute AMRAPs (1 Minute Rest Between)

3 Squat Cleans (165/115)(115/75)

6 Handstand Push Ups

*Masters=Seated Dumbbell Presses (35/20)

9 Slam Balls (30/20)(20/15)

Stimulus/Focus: Push hard each round. The cleans will likely be done in quick singles. Go unbroken on the other two movements. Aim two rounds each three minutes.

Cool Down: Tabata Diagonal Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Paused Power Snatch (below + above the knee)

1 x 1 + 1

Begin the complex with a snatch width deadlift. On the first lift pause 3 sec below the knee. On the second pause 3 sec above the knee. Both are received in the power position.

Stimulus/Focus: Take 10 minutes to get AHAP.

Paused Power Snatch (below + above the knee)

10 x 1

Stimulus/Focus: Complete one of the complexes every minute on the minute. Use 85% of your heaviest from today.

WOD: 3 RFT (12Minute Cap)

30 Deadlifts

20 Alternating Back Rack Step Lunges

*Stepping Forward*

10 Behind the Neck Push Press

*RX Weight: (115/75)(75/55)

Stimulus/Focus: This will be a light deadlift, moderate lunge, and heavy BTN push press. Aim to do all work with no more than one break in each movement.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

150 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1

Stimulus/Focus: Take 12 minutes to find your heavy back squat for the day.

Back Squat

10 x 1

Stimulus/Focus: Use 60% for all sets. Lift on a 1-minute clock.

WOD: 10 Minute GAFAP

Chest to Bar

Box Jump Overs (24/20)

*Masters may step up and over.

*Start at one rep and increase by one each round.

*RX+: Strict Chest to Bar and 30/24 Inch Box

Stimulus/Focus: Opposing muscle groups and increasing rep scheme should allow you to keep moving at a steady pace for the entire 10 minutes.

Cool Down: Tabata Candlestick Raises