Warm-up: Coach’s Choice
Strength/Skill: Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
5 Cleans (115/75)(75/55)
10 Handstand Push Ups
20 Double Unders
Stimulus/Focus: Complete the cleans in quick singles, the HSPUs in 2-3 sets, and try to go unbroken on the dubs. Aim for 8 rounds.
Cool Down: Tabata Single-Leg Glute Bridges
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Time Cap)
21-15-9
Push Jerk (135/95)(95/65)
Burpees
Stimulus/Focus: Complete the push jerks in 2-3 sets each time. Find a steady pace on the burpees.
Cool Down: 3 Rounds
10 Jump Lunges
10 Hanging Knee Raises
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Find a progression.
WOD: For Time (30 Minute Time Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Kettlebell Swings (1.5/1)(1/25#)
5-4-3-2-1
Rope Climbs
Stimulus/Focus: Push hard on the run, complete the KB swings in 2-3 sets each time, and focus on efficiency on the rope climbs.
Cool Down: 400 Meter Walk
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ab Mat Sit Ups
Stimulus/Focus: Try to complete the overhead squats in no more than 2 sets and completet the ab mat sit ups unbroken.
Cool Down: 3 Rounds
10 Superman Holds
5 Strict Pull Ups
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: Power Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Five 4-Minute Rounds
200 Meter Row
10 Power Snatch (95/65)(65/45)
20 Double Unders
Stimulus/Focus: Complete each round as quickly as possible to give yourself as much time to rest before repeating. There are five rounds, each with its own time score.
Cool Down: Tabata Achilles Stretches
Warm-up: Coach’s Choice
Strength/Skill: Paused Front Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Pause for 2-seconds in the bottom of each squat. Lift on a 3-minute clock.
WOD: For Time (8 Minute Cap)
21-15-9
Front Squat (95/65)(65/45)
Handstand Push Ups
RX+: (135/95)(95/65) and Strict HSPUs
Stimulus/Focus: This is a sprint. Try to complete large sets.
Cool Down: 3 Rounds
10 Ring Pull Ups
100 Meter Run
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: Max Height Box Jump
Stimulus/Focus: Spend 15 minutes finding a max height box jump.
WOD: 25 Minute AMRAP
10 Pull Ups
10 Box Jumps
200 Meter Run
Stimulus/Focus: Find a steady pace and keep moving. You have to complete the run in order to count the full round. If you don’t get back in the door you can count it as a +1.
Cool Down: Tabata Flutter Kicks
Warm-up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 2 x 2 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Time Cap)
10 Burpees
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Complete all work unbroken.
Cool Down: 400 Meter Run with Wall Ball
