Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: 12 Minute EMOTM

Minute1: 3 Wall walks

Min 2: 15 Ring rows

Min 3: 30 Second Hollow Rock Hold

*Scale reps and time as needed.

WOD: Five 3-Minute Rounds

10 Shuttle Runs*

10 DB Thrusters (50/35)(35/20)

10 Toes to Bar

*1 Shuttle Run = 25 feet out, 25 feet back

*Two dumbbells on thrusters

Stimulus/Focus: This workout should be heavy. Try to do the work in no more than two sets or go unbroken if you can. Push hard on the shuttle runs. Aim to be finished with the work in less than two minutes to give yourself a minute to rest. Adjust reps as needed after the first round to allow yourself time to finish your rounds and rest before starting the next ones. Try to keep each round approximately the same time. You will enter your time for each round (yes, you’ll have to do backwards clock math) and Wodify will total it for your score.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: Power Snatch – 5 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. These can be weightlifting triples in that they can be dropped from the top if loaded appropriately. Even though they do not have to be touch and go, they should still be cycled quickly.

WOD: 3 RFT (12 Minute Cap)

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

15 Bar-Facing Burpees

21 Back Squats (95/65)(65/45)

Stimulus/Focus: This workout should be taxing on the entire body, including the lungs. Try to do the barbell work in no more than two sets. Find a steady pace on the burpees.

Cool Down: 3 Rounds

5 Strict Pull Ups

10 Candlestick Raises

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: Deadlift – 20 x 1

Use 70%-75% for all reps. Lift on a 30-second clock.

WOD: 15 Minute AMRAP

20 Box Jumps Overs (24/20)

15 Burpees

10 Deadlifts (225/155)(155/105)

Stimulus/Focus: This workout will be crushing on the legs and cardiovascular system. Find a pace that you can maintain for 15 minutes and just keep moving! Aren’t you glad it is Friday?! Aim for five rounds.

Cool Down: 400 Meter Run . . . jog . . . walk . . . crawl.

Warm up: Coach’s Choice

WOD: Four 4-Minute AMRAPs

AMRAP 1:

9 Pull-ups

18 Alternating DB Overhead Lunges (50/35)(35/20)

*Use one dumbbell on the lunges. Hold it in one hand for 9 reps and then switch.

AMRAP 2:

9 Toes to Bar

18 Alternating DB Snatches (50/35)(35/20)

*You will go through the above AMRAPs twice for a total of 16 working minutes. There will be 2 minutes of rest between each one.

Stimulus/Focus: These workouts will be taxing on the shoulders. Try to do rig work unbroken or in two sets. Aim for 2-3 rounds per AMRAP. Your score will be your total number of rounds plus reps from all 4 AMRAPS.

Cool Down: 4 Rounds

20 Second Couch Stretch (per side)

20 Second Wall Stretch

Warm up: Coach’s Choice

Strength: Power Clean + Hang Clean – 5 x 1

Power Clean + Hang Squat Clean

Use 90% for all sets. Lift on a 2-minute clock.

WOD: 2 RFT (8 Minute Cap)

25/20 Bike Calories

15 Thrusters (95/65)(65/45)

15 Wall Balls (20/14)(14/10)

Stimulus/Focus: Kiss your legs good-bye! Push hard. Depending on class size, you may start on the bike or work. Your goal should be to be off the bike by the time someone else needs it! You will do one round with the bike erg and one with the assault bike. Try to do all work unbroken or in no more than two sets.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Tall Snatch – 5 x 3

Think of this as a warm up for full snatch. Start with an empty barbell. Add weight as comfort level rises with catching the bar in the overhead squat position. This will develop speed and confidence under the bar. Lift on a 2-minute clock.

Snatch – 5 x 3

Start at 75% of your 1 RM. Get AHAP. Lift on a 2-minute clock.

WOD: Four 3-Minute Rounds

60 Double Unders

15 KB Swings (1.5/1)(1/25lb)

10 Pull-ups

Stimulus/Focus: Attempt to do all work unbroken and keep transitions short. This will give you as much rest time in the round as possible.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength: Push Jerk – 6 x 3

Use 75%-80% for all sets. Maintain a 2-second pause in the dip portion of all reps. Lift on a 2-minute clock.

WOD: For Time (15 Minute Cap)

21 Cal Row

21 Devils Press (50/35)(35/20)

15 Cal Row

15 Devils Press (50/35)(35/20)

9 Cal Row

9 Devils Press (50/35)(35/20)

*Use two dumbbells for all reps.

Stimulus/Focus: This will be a grueling workout. Find a steady pace and just keep moving.

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: Coaches Choice

Strength: Front Squat

5 x 2 @ 80-85% of your most recent 1RM

Lift on a 2 minute clock

WOD: Every 4 min x 4:

20/15 cal Row/Bike

15 DB Front squats 2x 50/35 lbs

10 DB Box step overs 2x 50/35 lbs

Stimulus: Push for maximum rest per round!

Cool Down: Accumulate

100 Russian twist with plate

30 Prone floor angels