Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6 x 6 x 6
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (12 Minute Time Cap)
10 Deadlifts (165/115)(115/75)
20 Wall Balls (20/14)(14/10)
30 Double Unders
Stimulus/Focus: Complete all reps unbroken if possible. The weight should me light to moderate on the deadlift.
Cool Down: 50 Wall Ball Ab Mat Sit Ups
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
400 Meter Run
15 Toes to Bar
30 Push Jerks (115/75)(75/55)
800 Meter Run
30 Push Jerks (115/75)(75/55)
15 Toes to Bar
400 Meter Run
Stimulus/Focus: Push hard on the runs! Complete the work in 2-3 sets each.
Cool Down: 3 Rounds
5 Ring Rows
10 Jump Lunges
Warm-Up: Coach’s Choice
Strength/Skill: Hang Power Clean
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
10 Minute EMOM
Minute 1: 1 Hang Power Clean (@ 70%)
Minute 2: 2 Hang Power Clean (@ 70%)
Add a rep each minute until minute 10 (10 reps). If you cannot complete the prescribed reps, maintain the last number completed. Your score will be the last round you complete successfully.
Stimulus/Focus: Push yourself to see how far you can make it in this EMOM!
Enter the weight used for the power clean EMOM.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Dumbbell Hang Power Clean (35/20)(20/15)
Dumbbell Box Step Over (35/20)(20/15)
*24/20 Inch Box
*2 DBs (Must maintain a full grip on the handle)
Stimulus/Focus: Strive to do big sets of work–taking no more than one break in the bigger rounds and going unbroken on the smaller rounds.
Cool Down: Tabata Couch Stretch
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: Shoulder Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Five 2-Minute Rounds: Max Effort Unbroken Shoulder Press Reps at 70% of 1 RM from Today
Stimulus/Focus: Use 70% of your heaviest from today. You have two minutes to get an unbroken set of shoulder presses and rest the remaining time. You will have a rep count for each round.
WOD: 3 RFT (16 Minute Cap)
400 Meter Run
50 Double Unders
25 Strict Push Ups
Stimulus/Focus: Push hard on the run and aim to complete the double unders unbroken or in two sets. Focus on maintaining good form on your push ups.
Cool Down: 3 Rounds
20 Second Achilles Wall Stretch Per Side
5 Wall Angels
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: Sumo Deadlift
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep.
WOD: Chipper for Time (30 Minute Time Cap)
100 Air Squats
90 Russian Kettlebell Swings (1.5/1)(1/25#)
80 Alternating Lunges
70 Plate Ground to Overheads (45/25)(25/15)
60 Ab Mat Sit Ups
50 Wall Balls (20/14)(14/10)
40 Burpees
30 Slam Balls (30/20)(20/15)
20 Chest to Bar
10 Single-Arm Overhead Kettlebell Squats (1.5/1)(1/25#)(5 Left/5 Right)
Stimulus/Focus: Chipper time! Find a steady pace and just keep moving!
Cool Down: Athlete’s Choice
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute EMOM
Minute 1: Max Effort Calorie Row
Minute 2: Max Effort Box Jump Overs
Stimulus/Focus: Push hard in each minute but give yourself time to transition. There is no built-in rest time.
Cool Down: Tabata Plank Hold
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work: Spend 15 minutes upside down!
WOD: For Time (25 Minute Cap)
1-2-3-4-5-6-7-8-9-10
Wall Walks
10-9-8-7-6-5-4-3-2-1
Power Cleans (165/115)(115/75)
Stimulus/Focus: This should be a challenging workout-the volume is moderate and the movements and weights are challenging. Find scales that are appropriate for you-to challenge you, but not frustrate you.
Cool Down: 3 Rounds
20 Bar Hops
5 Barbell Rollouts
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute Partner AMRAP
Minute 1:
Partner A: 11 Air Squats
Partner B: Establish & Maintain 110 Watt Pace on Bike (Assault/Erg)
Minute 2: Switch Roles and Add 1 Air Squat and Increase pace by 10 watts.
*Continue this pattern until the final minute, which would be:
Partner A: 300 Watt Pace
Partner B: 30 Air Squats
Stimulus/Focus: Have fun with a partner!
Cool Down: Partner Choice
