Warm-up: Coach’s Choice
Strength/Skill: Deadlift
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
20 Deadlifts (135/95)(95/65)
20 Strict Push Ups
Stimulus/Focus: A classic push-pull workout. Aim for manageable sets and do not work till failure. Find a steady pace and just keep moving.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (16 Minute Cap)
-21-15-9-
Dumbbell Shoulder Press (50/35)(35/20)
Pull Ups
*Run 400 Meters at Each Dash*
Stimulus/Focus: This should be a heavy WOD. Try to break each round of work into no more than 3 sets if possible.
Cool Down: 3 Rounds
100 Meters Farmers Carry (Both DBs from WOD)
5 DB Squats (Both DBs from WOD)
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: Thruster (4 x 4 x 4 x 4 x 4)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
30 Burpees
20 Pull Ups
10 Thrusters (135/95)(95/65)
Stimulus/Focus: This workout has all the things–metabolic conditioning, gymnastics, weightlifting. Pushing, pulling, squatting. Break work as needed to maintain a steady pace throughout the 15 minutes. Aim for 2-3 rounds.
Cool Down: Tabata Candlestick Raises
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements and Get Ready to Work!
WOD: Barbara Ann (5 Rounds for time)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
To learn more about Barbara Ann click here
Stimulus/Focus: A new benchmark for us. Have fun!
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: Class size will dictate which WOD you start with today. Each WOD will have a five minute cap. The faster you complete it, the more time you have to rest.
400m Run (Time)
Max Effort 400m Run
500m Row (Time)
Max Effort 500m Row
1000 Meter Bike Erg (Time)
30 Calories Assault Bike (Time)
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
10 Alternating Dumbbell Snatch (50/35)(35/20)
2 Wall Walks
Stimulus/Focus: The dumbbell work should be down unbroken. The wall walks should be without resting between the two. Rest as needed between movements. Aim for 8-10 rounds.
Cool Down: Tabata Diagonal Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (6 x 6)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
10-20-30-40-50
Floor Press (155/85)(85/60)
10-20-30-40-50
Slam Balls (30/20)(20/15)
100-200-300-400-500
Runs
Stimulus/Focus: The weight should be moderately heavy, with high volume of reps. All runs will be out and backs (not around the building).
Cool Down: 3 Rounds
10 Ring Rows
100 Meter Row
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 (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
8 Back Squats (115/75)(75/55)
12 Box Jumps (24/20)
RX+: (155/105)(105/70) and 30/24
Stimulus/Focus: All work should be unbroken and with minimal rest. Aim for seven rounds.
Cool Down: Tabata V-Ups
