Warm up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
10 Floor Press (95/65)(65/45)
20 ABMAT Sit Ups
Stimulus/Focus: Attempt to complete all work unbroken. Aim for 10 rounds.
Cool Down: 4 Rounds:
100 Meter Run
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Review the movement and discuss the intent of the workout.
WOD: CHAD
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lbs)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Stimulus/Focus: This workout should be challenging physically and mentally. Take short breaks between large sets of work.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Six 4-Minute Rounds
A) 200m Run + 10 Toes to Bar + 200m Run
B) 250m Row + 15 Strict Push Ups + 250m Row
Stimulus/Focus: You will alternate between A and B for a total of 3 rounds at each one. You have four minutes to complete the prescribed work-any time remaining is your rest. You will have a separate score (time) for each round.
Cool Down: Tabata Side Plank Holds
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: Push Press
10 x 10
Stimulus/Focus: Strive to use 60% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: 25-20-15-10-5 For Time (20 Minute Cap)
Slam Balls (30/20)(20/15)
Box Jumps (24/20)*Masters may step up.
*Run 400 Meters at Each (-) (total of 4 runs)
Stimulus/Focus: Try to complete slam balls unbroken and find a steady pace on the box jumps and runs. Take short breaks when needed.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Front Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
Strength Metcon: 5 Rounds For Total Reps
Minute 1: Max Effort Reps at 90% of Heaviest Today
Minute 2: Rest and Change Weights
*Decrease weight each round: 90%, 80%, 70%, 60%, 50%
Stimulus/Focus: Work as much as you can during the minutes of work. You have a 1:1 work rest ratio. The reps do not have to be unbroken. You will have a separate score for each round.
WOD: Five 2-Minute Rounds
7 Pull Ups
7 Front Squats (135/95)(95/65)
7 Handstand Push Ups
RX+: C2B, (185/135)(135/95), Strict HSPUs
Stimulus/Focus: This work should be completed as quickly as possible. The only rest you have is the time it takes to complete the 21 reps. Strive to complete all work unbroken with minimal rest in between movements.
Cool Down: Tabata Hollow Rock Holds
Warm up: Coach’s Choice
Strength/Skill: Rope Climb
Spend some time working the skill!
WOD: Partner Chipper for Time (45 Minute Time Cap)
100 Calorie Row
90 Air Squats
80 Burpees
70 Alternating Lunges
60 Toes to Bar
50 Assault Bike Calories
40 Ring Rows
30 Seated Knees to Elbow
20 Ring Dips
10 Rope Climbs
Stimulus/Focus: Split work however you would like. One partner works at a time. Have fun with a friend!
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
80 Double Unders
50 Ab Mat Sit Ups
20 Alternating Dumbbell Power Snatch (50/35)(35/20)
Stimulus/Focus: Aim for 3-5 rounds in this workout.
Cool Down: Tabata Russian Twists
Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a three minute clock.
WOD: 10 RFT (15 Minute Cap)
5 Shuttle Runs
10 Strict Push Ups
Stimulus/Focus: Move quickly on your runs. Focus on your form in push ups, but strive to do them unbroken if you can.
Cool Down: 4 Rounds
5 Strict Pull Ups
100 Meter Row
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!
