Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. Add result
WOD: 3 RFT (24 Minute Time Cap)
750/600 Meter Row
50 Ab Mat Sit Ups
25 Box Jump Overs (30/24)
*Masters may step up. Everyone must step down.
Stimulus/Focus: The longer rep scheme will be challenging. Try to complete large sets and take short breaks when needed.
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result
WOD: For Time (14 Minute Time Cap)
21-15-9
Shoulder Press (65/45)(45/35)
Pull Ups
*RX+: (95/65)(65/45) and chest to bar
Stimulus/Focus: This is a push-pull workout. It will be very taxing on the shoulders. Try to complete each round in 2-3 sets.
Cool Down: 3 Rounds
5 Push Ups
5 Ring Dips
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: Back Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four 5-Minute Rounds
400 Meter Run
20 Box Step Ups
10 Handstand Push Ups
*Masters RX: Seated DB Presses (20/15)
Stimulus/Focus: Push as hard as you can in the round of work so you’ll have as much time as possible to rest in the 5 minute round before repeating. You’ll have four separate scores.
Cool Down: Tabata Plank Hold
Warm up: Coach’s Choice
Strength/Skill: 3-Position Power Snatch
1 x 1
High Hang, Hang, Power
Stimulus/Focus: Spend 15 minutes getting AHAP for one 3-position power snatch (high hang power, hang power, power)
Metcon: 10 Minute EMOM
One 3-Position Power Snatch (90% of Today’s Heaviest) EMOM
Stimulus/Focus: You must get one complex EMOM for 10 minutes. You can re-attempt a missed lift within the minute. You must use 90% of today’s heaviest to mark RX.
WOD: For Time (10 Minute Time Cap)
30-20-10
Alternating Dumbbell Snatch (50/35)(35/20)
Burpees
Stimulus/Focus: Try to complete the snatches in sets of 10 and keep a steady pace on the burpees.
Cool Down: 2 Rounds
50 Meter Farmers Carry
10 Goblet Squats
50 Meter Farmers Carry
10 Goblet Squats
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: Pistol Practice: Spend 10 minutes working pistol progressions to find one to use in the workout.
WOD: 20 Minute AMRAP
15 V-Ups
10 Alternating Pistols
5 Chest to Bar
Stimulus/Focus: Settle in for the long time domain and just keep moving. These are challenging movements so choose challenging scales. Aim for 8 rounds.
Cool Down: Tabata Handstand Holds
Warm up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
-21-15-9-
Deadlifts (155/105)(105/70)
Slam Balls (30/20)(20/15)
*400 Meter Run at Each (-) For a Total of 1600m
Stimulus/Focus: The deadlifts and slam balls should be able to be completed unbroken or in two sets. Push hard on the run.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
10 Strict Push Ups
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Focus on good form on your push-ups break them into small sets if needed. Complete the wall balls in two sets each time.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Power Clean
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 12 RFT (18 Minute Time Cap)
2 Power Cleans (165/115)(115/75)
4 Toes to Bar
6 Burpees
Stimulus/Focus: The short rep scheme should allow you to keep moving. Go heavy for you on the clean if scaling the weight.
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run
