Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 5

Stimulus/Focus: Use 70% for all lifts. Work on cycling the bar. Lift on a 2-minute clock.

WOD: 21 – 15 – 9 Reps for Time

Burpees

Chest to Bar Pull Ups

Directly Into:

9 – 15 – 21 Reps for Time

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

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

Stimulus/Focus: Treat each workout as sprint. Go as hard as you can. You will have one score-time to complete both workouts. There is a 15-minute time cap.

Cool Down: 3 Rounds

10 Standing Side Bends (Each Side)

20 Standing Oblique Twists

*Both movements with KB

100 Meter Run

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

WOD: Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Stimulus/Focus: Focus on leg drive in the row. Attempt to go unbroken on the deadlifts. Focus on opening on top of the box jumps (heads up!).

Strength/Skill: Front Squat

3 x 3 x 3 x 3 x 3

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

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GDH Extensions

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 70% of your 1RM. Get AHAP. Lift on a 2-minute clock.

WOD: 4 RFT (18 Minute Cap)

21/15 Calorie Bike Erg – 15/12 Calorie Assault Bike

15 Toes to Bar

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

Stimulus/Focus: Alternate bikes each round. This workout will be extremely taxing on your grip. Try to complete big chunks of work each round.

Cool Down: Tabata Flutter Kicks

Warm up: Coach’s Choice

WOD: Jackie

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Stimulus/Focus: Benchmark #2! Focus on being efficient on the row, with strong, steady pulls, and lots of leg drive. Thrusters are light, and should be accomplished in no more than 3 sets. Aim for higher rep sets in pull ups with no more than 3 sets. Let’s hear that PR bell ring!

Strength/Skill: Push Press

5 x 5

Stimulus/Focus: Use 80% for all sets. Work on cycling the bar.

Cool Down: Tabata Single-Leg Glute Bridges (Alternate Sides)

*Dumbbell Optional

Warm up: Coach’s Choice

Strength/Skill: Jump Rope Skill Work: Spend 10 minutes working single unders, double unders, triple unders and crossovers.

WOD: 50 – 40 – 30 – 20 – 10 Reps for Time (35 Minute Time Cap)

Burpees

Alternating Goblet Lunges (50/35)(35/20)

Ab Mat Sit Ups

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

Stimulus/Focus: This will be a physical and mental grind. Find a steady pace and just keep moving.

Cool Down: 400 Meter Farmer Carry with dumbbell from the wod.

Warm up: Coach’s Choice

WOD: Helen

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

Stimulus/Focus: Benchmark time! Push hard on every round to set a baseline or a PR. Run target should be sub 2 minutes. Scale the run accordingly. KB swings should be unbroken. Pull ups should be no more than 2 sets.

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 20 minutes getting as heavy as possible.

Cool Down: Tabata Mountain Climbers

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: Max Height Box Jump

Stimulus/Focus: Spend 10 minutes getting as high as possible on your max height box jump.

WOD: Partner Chipper For Time

100 Pull Ups

100 Box Jumps (24/20)

*Masters may step up.

100 Hand Release Push Ups

RX+: Strict Pull Ups and Push Ups; (30/24)

Stimulus/Focus: One partner works while one partner rests. Strategize the work however you would like, but you must finish the pull ups before starting the box jumps and finish the box jumps before starting the push ups.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 90-second clock.

WOD: 18 Minute AMRAP

6 Handstand Push Ups

12 Alternating Pistols

Stimulus/Focus: Time to work on more advanced gymnastics movements. Choose scales that will challenge you to improve.

Cool Down: Tabata Side Planks