Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 5
Stimulus/Focus: Use 80% for all sets if possible. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Kettlebell Goblet Step Ups (1.5/1)(1/25#)
*20″ Box For Everyone
Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Try to do big sets of work–no more than one break per round in the longer rounds and unbroken in the shorter rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Spend 15 minutes working on the rig: Pull ups, toes to bar, knees to elbow, pull overs, bar muscle ups.
WOD: 20 Minute Partner AMRAP-You Go, I Go Format
125/100 Meter Row
10 Wall Balls (20/14)(14/10)
1 Bar Muscle Up
Stimulus/Focus: Have fun with a friend! This is a short amount of work so you should be able to keep a fast pace. Choose a bar muscle up progression that is challenging for you. One athlete completes an entire round before the other athlete goes.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. Add result
WOD: 4 Rounds (2 Minutes Work/1 Minute Rest)
30 Double Unders
10 Deadlifts (135/95)(95/65)
Stimulus/Focus: Go unbroken and transition quickly. These are short sprints with a minute of rest in between them. You will have a separate score for each of them.
Cool Down: Tabata Achilles Stretches (on the wall}
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 1
Stimulus/Focus: Spend 20 minutes trying to find a heavy single.
WOD: 15 Minute AMRAP
12 Overhead Squats (95/65)(65/45)
9 Burpees Over the Bar (Lateral)
6 Toes to Bar
Stimulus/Focus: Try to complete the overhead squats and toes to bar unbroken. Find a steady pace on the burpees.
Cool Down: Tabata Superman 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
4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 RFT (25 Minute Cap)
4 Air Squats
3 Push Ups
2 Alternating Lunges
1 Ring Muscle Up
Stimulus/Focus: This workout is a short rep scheme, but a lot of rounds. You should be able to set a quick pace and maintain it for the entire time. Focus on good, clean movement for each rep. Choose a muscle up progression that is challenging for you.
Cool Down: 2 Rounds
20 GHD Sit Ups
20 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Front 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: 15 Minute AMRAP
15 Wall Balls (20/14)(14/10)
15 Pull-Ups
15 Box Jumps (24/20)
Masters may step up. Everyone must step down.
RX+: (30/20)(20/14); chest to bar; 30/24
No mixing and matching RX and RX+
Stimulus/Focus: Find a steady pace and just keep moving through this AMRAP. Try to do your wall balls unbroken. Take short breaks on pull ups if needed.
Cool Down: Tabata Ab Mat Wall Ball Passes Over the Box
Warm up: Coach’s Choice
Strength/Skill: 9 Minute EMOM
Min 1: 30 Second Pike Hold on the Wall
Min 2: 30 Second Wall Facing Handstand Hold
Min 3: 30 Seconds Handstand Shoulder Taps
WOD: 12 Rounds (2 Min Work/1 Minute Rest)
A) AMRAP:
200m Run
Max Wall Walks
B) AMRAP:
250m/200m Row
Max Handstand Push Ups in Remaining Time
C) AMRAP:
500/450 Bike Erg Cals OR 10/7 Assault Bike Calories (*Alternate Bikes Each Round)
Max Distance Handstand Walk (5′ Sections = 1 Rep)
Stimulus/Focus: Cardio mixed with inverted practice. Push hard on the cardio components and then see what you can do on your hands. Choose scales that challenge you. You’ll have a separate rep count for each of 12 rounds.
Cool Down: 400 Meter Walk
50 Banded Face Pulls
Warm up: Coach’s Choice
Strength/Skill: Floor Press
3 x 2 x 1 x 2 x 3
Stimulus/Focus: Choose your own weights to get the highest total pounds lifted that you can! If you miss a set, you cannot reattempt it or count it. Lift on a 2-minute clock. You will enter your heaviest single here. Below you will enter your total pounds lifted for successful sets.
Total Pounds Lifted in Strength (Successful Sets)
WOD: Four 4-Minute Rounds
60 Double Unders
12 Burpees
6 Knees to Elbow
Stimulus/Focus: Sprint through this work as quickly as possible. Give yourself as much time to rest as you can before beginning again. You will have four separate times.
Cool Down: 2 Rounds for Quality
20 Seconds Arch Hold
20 Seconds Hollow hold
20 Seconds Side Plank with Rotation (L)
20 Seconds Side Plank with Rotation (R)
Focus on a strong midline and always keep your glutes engaged.
Warm up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start with 70% and get AHAP. Lift on a 2-minute clock.
WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest)
100 Meter Run
Max Power Cleans in Remaining Time (135/95)(95/65)
RX+: (185/135)(135/95)
Stimulus/Focus: Accumulate as many reps as power cleans as possible after your runs. Try to work the entire time. They are the only reps that count and you have 60 seconds to rest before repeating. You will have a separate score for each of the six rounds.
Cool Down: Tabata Plank Holds
