Category: Uncategorized

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)

60 Dumbbell Facing Burpees

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

60m Dumbbell Overhead Walking Lunges (50/35)(35/20)

*One dumbbell for all movements.

Stimulus/Focus: This is just a short grind. Keep chipping away at each movement.

Cool Down: 3 Rounds

20 Heel Taps

20 Standing Oblique Twists

*Both using the dumbbell from the workout

Warm-up: Coach’s Choice

Strength/Skill: Review the movement standards and get ready to work!

WOD: Lisa’s Birthday WOD: “Forever 40”

*Because there is not enough class time to keep increasing the time domain!

40 Minute Partner AMRAP

*With only one partner working at a time, complete as many rounds as possible in 40 minutes.

48 Strict Push Ups

48 Deadlifts (75/55) (55/35)

48 Ab Mat Sit Ups

48 Power Cleans (75/55)(55/35)

48 Air Squats

48 Floor Press (75/55)(55/35)

48 Pull Ups

48 Push Press (75/55)(55/35)

Stimulus/Focus: Have fun with a friend!

Cool Down: Partner Choice

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: Gymnastics Skill Development: TTB

For Quality:

1. 3 x 10 Kip Swings

2. 10 x 1 Jump to Hollow

3. 2 x 5 Kipping Leg Raises to 90

4. 5 x 1 Kip Swing + 1 Leg Raise to 90 + 1 TTB

5. 1 x Technical Max TTB

6. 2-3 min to practice and play with different techniques:

A) Straight Legs

B) Bent Knees with “Kick”

C) Scooping

WOD: 5 Rounds For Time (24 Minute Time Cap)

200 Meter Run

21 Kettlebell Swings (1.5/1)(1/25#)

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

9 Ring Dips

*End with a 200 meter run for a total of 6 runs.

Stimulus/Focus: Strive to complete the KBs and SBs unbroken. Choose a ring dip scale that will challenge you, but allow you to do them in 2-3 sets each time.

Cool Down: 3 Rounds

10 V-Ups

10 Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)

5 Minute AMRAP

10 Goblet Squats (1.5/1)(1/25#)

10 Goblet Lunges (1.5/1)(1/25#)

10 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: This will be a leg crusher! Try to do the squats and lunges without putting the kettlebell down if you can! Just a warning, your legs may feel funny on that first box jump! Aim for 2-3 rounds each time.

Cool Down: Alternating Tabata

Reverse Lunges

Box Step Ups

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

6 x 6 x 6 x 6

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (16 Minute Time Cap)

30 – 20 – 10

Pull Ups

Hand Release Push Ups

Rest 2 Minutes, Then:

15-10-5

Chest to Bar Pull Ups

Handstand Push Ups

Stimulus/Focus: A classic push pull style workout. Focus on good form. Take short breaks in order to avoid muscular failure.

Cool Down: 4 Rounds

100 Meter Run

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Back Squat

4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 24 Minute EMOM

Minute 1: Row

Minute 2: Wall Balls (20/14)(14/10)

Minute 3: Bike Erg

Minute 4: Burpees

Stimulus/Focus: Complete as many reps as possible for each movement in each minute. Your score will be your total reps. You will complete each movement six times.

Cool Down: Tabata Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 18 Minute AMRAP

30 Double Unders

20 Ab Mat Sit Ups

10 Seated Dumbbell Presses (35/20)(20/15)

Stimulus/Focus: Find a steady pace and just keep moving. None of the work is challenging. It is just a long time domain.

Cool Down: Tabata Russian Twists

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: Deadlift

3 x 3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (22 Minute Cap)

7-6-5-4-3-2-1

Deadlifts (275/185)(185/135)

21-18-15-12-9-6-3

Pull Ups

42-36-30-24-18-12-6

Double Unders

Stimulus/Focus: The deadlifts should be heavy. Scale as needed. Aim to do the pull ups in two sets each round and the double unders unbroken.

Cool Down: 3 Rounds

5 Strict Push Ups

20 Candlestick Raises