Warm up: Coach’s Choice
Strength/Skill: Paused Front Squat
5 x 3
Stimulus/Focus: Use 80% for all sets. Pause for 2 seconds in the bottom. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
6 Strict Chest to Bar
9 Front Squats (135/95)(95/65)
12 V-Ups
6 Strict Chest to Bar
9 Floor Press (135/95)(95/65)
12 V-Ups
Stimulus/Focus: This will be a challenging workout in skill and load. Aim for 4-5 rounds.
Cool Down: Tabata Arch Holds
Warm up: Coach’s Choice
Strength/Skill: 1.5 Deadlift
1 x 5
Stimulus/Focus: Use ten minutes to find your heavy 5 for the day. These 1.5 deadlifts will start on the floor. Lift to just below the knee. Return to the floor and lift to full extension of deadlift. Drop from the top. Repeat four more times for a total of five 1.5 deadlifts.
1.5 Deadlift – 3 x 3
Stimulus/Focus: Use today’s heavy for 3 x 3. Lift on a two minute clock.
WOD: 5 RFT (20 Minute Cap)
10 Deadlifts (185/135)(135/95)
10 Strict Push-Ups
10 Deadlifts (185/135)(135/95)
10 Pull-Ups
Stimulus/Focus: This should be a generous time cap. This is to allow you time to maintain perfect form–especially on those strict push ups.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
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: Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock.
WOD: 20 Rounds (45 Seconds Work/15 Seconds Transition)
Minute 1: Max Effort Bike Calories (alternated bikes)
Minute 2: Max Effort Squat Snatch (95/65)(65/45)
Minute 3: Max Effort Row Calories
Minute 4: Max Effort Thrusters(95/65)(65/45)
Stimulus/Focus: Your score will be your total reps, including calories. Push hard in each round. Try to keep moving for the entire 45seconds. You’ll have 15 seconds to transition.
Cool Down: Tabata L-Hangs
Warm up: Coach’s Choice
Strength/Skill: Push Press – 1 x 3
Stimulus/Focus: Take 10 minutes to build to a heavy set of 3.
Push Press – 5 x 1
Stimulus/Focus: Perform 1 rep EMOTM for 5 minutes using the weight from your heavy set of 3 for the day.
WOD: Three 5-Minute Rounds
400 Meter Run
30 – 20 – 10 Shoulder to Overhead
*1st Round: (95/65)(65/45)
*2nd Round: (135/95)(95/65)
*3rd Round: (165/115)(115/75)
Stimulus/Focus: This workout combines metabolic conditioning with weightlifting. Find weights for each round that challenge you. You will have a time for each round.
Cool Down: Tabata Side Plank Hold
Warm up: Coach’s Choice
Strength/Skill: Paused Front Squat
4 x 4
Stimulus/Focus: Use 75% for all sets. Pause 2 seconds in the bottom. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
20 Double Unders
2 Wall Walks
2 Squat Cleans (185/125)(125/85)
Stimulus/Focus: This will be a cardiovascularly taxing workout. Lifting heavy after dubs and wall walks will be challenging. Choose a weight that is heavy for you.
Cool Down: Tabata Knees to 90 (hold a wall ball between your feet if possible)
Warm up: Coach’s Choice
Strength/Skill: Deficit Deadlift
1 x 6
Stimulus/Focus: Take ten minutes to work the movement. You’ll be standing on 45 pound plates. See how heavy you can get for a set of touch and go reps.
Deficit Deadlift
3 x 6
Stimulus/Focus: Use 90% of your heavy six from the day for all sets. Lift on a 2-minute clock.
WOD: 4 RFT (15 Minute Cap)
18 Dumbbell Box Step Ups (24/20)(50/35)(35/20)
12 Alternating Devils Press (50/35)(35/20)
6 Bar Muscle Ups (Chest to Bar for Masters)
*One dumbbell for both dumbbell movements.
*Dumbbell on step up must be held at the side (farmer’s carry style-alternate hands as needed). Dumbbell cannot be placed on the box.
Stimulus/Focus: This should be a heavy, challenging workout. Find a steady pace in the work and just keep moving. Try not to put the dumbbell down more than one time in each movement.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Gymnastics Strength
5 90-Second Rounds
10 Pike push-ups
10 Chin-ups
*Rest when complete.
*Scale movements or reps as needed to allow for approximately 30 seconds of rest.
WOD: Four 2-Minute Rounds
20 American Kettlebell Swings (1.5/1)(1/25#)
15 Box Jump Overs (24/20)(Masters can step over)
Max toes to bar in remaining time
*2 Minutes of Rest Between Rounds
*Score is total number of toes to bar
Stimulus/Focus: Aim to do your work unbroken if possible. Take no more than one break during each movement if absolutely needed. Just go on the toes to bar. You have 2 minutes to rest before repeating.
Cool Down: Tabata 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: Back Squat
3 x 5
Stimulus/Focus: Use 70% of your 1 RM for all lifts.
WOD: For Time (14/16 Minute Cap)
42 – 30 – 18
Calorie Row
Wallballs (20/14)(14/10)
Stimulus/Focus: This will be a challenging workout. Both movements will tax your entire body, including the lungs. Find a good pace and settle in for the burn.
Cool Down: 3 Rounds
10 Strict Push Ups
20 Candlestick Raises
