Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Below the Knee Power Clean + Push Jerk

1 x 1

Stimulus/Focus: Take 10 minutes to build to today’s heavy. Then complete one complex every minute on the minute for 5 minutes at 90% of today’s heavy.

WOD: For Time (8 Minute Cap)

30 Clean & Jerks (155/105)(105/70)

*Every minute, including 0:00, you have to perform 5 bar-facing burpees*

Stimulus/Focus: This should be a heavy weight, but one you can move at least 4 times in a minute (along with 5 bar facing burpees)to finish in under the time cap.

Cool Down: 3 Rounds

5 Wall Angels

5 Wall Wipes (Per Side)

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: Paused Back Squat + Back Squat

Stimulus/Focus: Start at 65% of your 1 RM back squat. One complex equals one 2-second pause back squat immediately followed by 2 back squats. You will complete 5 rounds of 1 pause back squat + 2back squats on a 2-minute clock. Your goal is to increase weight each round.

WOD: 6 RFT (12 Minute Cap)

6 Clean & Jerks (115/75)(75/55)

12 Bar-Facing Burpees

Focus/Stimulus: Find a fairly quick pace and try to maintain it. You can perform clean and jerks in singles or touch and go. You may use any style you would like for the clean and jerk.

Cool Down: 3 Rounds

5 Barbell Rollouts

5 Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Review the movements.

WOD: Twelve 3-Minute Rounds

*Rotate through the following couplets 4 times.

Round A:

20/15 Calorie Row

20 Dumbbell Box Step Ups (35/20)(20/15)(20 inch box for all)(2DBs)

Round B:

200 Meter Run

20 Wallballs (20/14)(14/10)

Round C:

20/15 Calorie Assault Bike (500/450 Meter Bike Erg)

10 Devils Press (35/20)(20/15)(2 DBs)

Stimulus/Focus: Push as hard as you can in each couplet to give yourself time to rest. This will help build your sprint motor.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: Deadlift

10 x 1

Stimulus/Focus: Take 10 minutes to build to a heavy pause double (pause two inches just off the floor on each rep for 3 seconds). Then complete 1 deadlift every minute on the minute for 10 minutes at that weight.

WOD: 5 RFT (15 Minute Cap)

20 Dumbbell Deadlifts (50/35)(35/20)(2 DBs)

20 Meters Goblet Walking Lunges (50/35)(35/20)(1 DB)

40 Meters Dumbbell Front Rack Carry (50/35)(35/20)(2 DB)

Stimulus/Focus: This workout will be taxing on the grip and forearms. Try to do the deadlifts unbroken or in two sets, the lunges in two sets and the front carry in two sets.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

9 Minute EMOM

Min 1: 10 Chin-Ups

Min 2: 30 Second Pike Compressions

Min 3: 30 Second Arch Rocks

WOD: Six 2-Minute Rounds

10 Front Squats (95/65)(65/45)

10 Toes to Bar

Stimulus/Focus: Move as quickly through the work as possible to give yourself the most amount of time to rest. Try to go unbroken.

Cool Down: Tabata Couch Stretch

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 3 x 3 x 2 x 2 x2 x 2 x 2 x 1 x 1 x 1 x 1 x 1

15 Minute EMOM

Min 1-5: 3 Power Snatches @ 70%

Min 6-10: 2 Power Snatches @ 80%

Min 11-15: 1 Power Snatch @ 90%

Stimulus/Focus: Lift on a one minute clock. These may be touch and go or drop and go.

WOD: 4 RFT (12 Minute Cap)

200 Meter Run

20 Lateral Jumps over Barbell

10 Power Snatches (95/65)(65/45)

Stimulus/Focus: This is a fast moving workout. Do not rest on the run. Push hard. Try to do your jumps unbroken. Think about two sets of power snatches.

Cool Down: 50 Ab Mat Sit 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: Review the movements for the workout.

WOD: Five 6-MInute Rounds

30/24 Calorie Assault Bike (1000/900 Meter Bike Erg)

20 Box Jumps (24/20)(Masters Step Up)

10 Dumbbell Burpees (Two DBs)

20 Alternating Dumbbell Hang Snatches (One DB)

30 Alternating Bodyweight Lunges

*RX Weights: (50/35)(35/20)

Stimulus/Focus: Your goal is to move through this work as quickly as possible in order to rest as long as you can before starting the next round. You will be on one bike three times and the other two times. Aim to go unbroken on the box jumps–maintain a steady pace. Try to do the alternating snatches in no more than two sets. Lunges should be unbroken.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Deadlift – 3 x 5

Stimulus/Focus: Use 80% for all lifts. These must be touch and go. Each rep will be lifted and lowered in a controlled manner. Lift on a 3-minute clock.

WOD: 4 RFT (18 Minute Cap)

9 Lengths Kettlebell Front Rack Carry (25′ Out and 25′ Back)

12 Kettlebell Hang Cleans

15 Kettlebell Front Squats

*Two KBs for all movements (1.5)(1/25)

Stimulus/Focus: This will be a challenging workout. Choose a weight that will allow you to take only one break per movement.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions