Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute EMOM
Minute 1: Max Calorie Bike
Minute 2: 10 Box Jump Overs (24/20) + Max Toes to Bar
Minute 3: 10 GHD Sit Ups + Max Pull Ups
Minute 4: 100 Meter Run + Max Bar Muscle Ups
Minute 5: Rest
Stimulus/Focus: Push hard in the buy in to each minute so you can get to the working reps. You will complete this three times.
Cool Down: Tabata Side Planks
Warm up: Coach’s Choice
Strength/Skill: Front Squat
10 x 10
Stimulus/Focus: Use 50% for all sets. Lift on a 2-minute clock.
WOD: Four 4-Minute Rounds
15/12 Row Calories
12 Bar Facing Burpees
9 Front Squats (95/65)(65/45)
Stimulus/Focus: This will be a cardiovascular grind. Push hard on each movement to give you time to rest before repeating. You will go through this four times and have a separate score for each.
Cool Down: Tabata V-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: Split Jerk
1 x 1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 5 Rounds for Time (18 Minute Cap)
10 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
15 Kettlebell Swings (1.5/1)(1/25#)
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Try to keep all work unbroken. Have fun!
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Turkish Get Up
10 Minutes to Get AHAP using a barbell.
Stimulus/Focus: Spend 10 minutes finding a heavy weight. The weight must be completed on each side to count.
WOD: 20 Minute EMOM
Minute 1: 1 TGU at 90% (Left)/Max Effort Double Unders in Remaining Time
Minute 2: 1 TGU at 90% (Right)/Max Effort Double Unders in Remaining Time
*Repeat for 10 Rounds
Stimulus/Focus: The bar should be heavy. The double unders should tax you and make the bar feel heavier. Focus on efficient transitions to give yourself time. The only reps that count are the double unders and you must complete the lift at 90% each round in order to move on to the jump rope and get reps.
Cool Down: Alternating Tabata
*Calf Stretch
*Couch Stretch
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift
6 x 6 x 6 x 6
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 14 Minute Partner Valentine’s Day AMRAP
*One partner works, one partner holds the plank.
14 Deadlifts
14 Strict Push Ups
14 Hang Power Cleans
14 Step Lunges
14 Power Snatch
14 Mountain Climbers
14 Back Squats
14 Ab Mat Sit Ups
14 Push Press
14 Burpees
*Male Teams: 115/75
*Coed Teams: 95/65
*Female Teams: 75/55
Stimulus/Focus: Have fun with a Valentine’s Day Partner WOD!
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Stimulus/Focus: Spend 10 minutes getting inverted!
WOD: Three Rounds (6 Minutes Work/2 Minutes Rest)
Round 1: 6 Minute AMRAP
4 Wall Walks
8 Alternating Dumbbell Snatches (50/35)(35/20)
12 Front Rack Lunges (50/35)(35/20)
Round 2: 6 Minute AMRAP
4 Front Rack Lunges (50/35)(35/20)
8 Handstand Push Ups
12 Alternating Dumbbell Snatches (50/35)(35/20)
Round 3: 6 Minute AMRAP
4 Alternating Dumbbell Snatches (50/35)(35/20)
8 Front Rack Lunges (50/35)(35/20)
12 Meter Handstand Walk
Stimulus/Focus: Push hard in each AMRAP. You have 2 minutes to rest between each. Choose handstand scales that challenge you and get harder each round. You will a rep count for each AMRAP.
Cool Down: Tabata L-Hangs
Warm up: Coach’s Choice
Strength/Skill: Thruster
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 24 Minute EMOM
Minutes 1-8: 12 Wall Balls (20/14)(14/10)
Minutes 9-16: 8 Chest to Bar Pull Ups
Minutes 17-24: 12 Ab Mat Sit Ups
RX+: (30/20)(20/14); Bar Muscle Ups, GHD Sit Ups
Stimulus/Focus: Push hard in your work each minute. Focus on quality of movement. Try to keep work unbroken if possible. Give yourself time to rest before the next minute starts. Your score will be total reps. You can only click RX or RX+ if you complete all prescribed reps each minute.
Cool Down: Tabata Plank Holds
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: Power Clean
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (15 Minute Time Cap)
21 Box Jumps (24/20)
*Masters may step up. Everyone must step down.
15 Strict Push Ups
9 Power Cleans (135/95)(95/65)
Cool Down: Stimulus/Focus: 3 Rounds
5 Ring Dips
10 Ring Rows
