Category: Uncategorized

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.

WOD: 6 Rounds (4 Minute/2 Minute Rest)

AMRAP A

6 Shuttle Runs

8 Dumbbell Front Rack Alternating Lunges (50/35)(35/20)

10 V-ups

AMRAP B

12/9 Calorie Bike

9 Russian Kettlebell Swings (2/1.5)(1.5/1)

6 Alternating Box Step-Ups with KB (2/1.5)(1.5/1)*Everyone uses a 20″ box.

Stimulus/Focus: You will complete each AMRAP three times. Alternate assault bike and bike erg. You will have a rep score for each of the six rounds.

Cool Down: 400 Meter Gear Carry with a Partner (KB and DB)

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Stimulus/Focus: Spend 10 minutes working the skill.

WOD: Partner You-Go-I-Go Style WOD

30 Minute AMRAP

250/200 Meter Row

20 Air Squats

2 Ring Muscle Ups/2 Progressions

Stimulus/Focus: One partner completes the round, while the other partner rests. Choose a ring muscle up progression that challenges you.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 3 x3 x 3

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

WOD: For Time (12 Minute Cap)

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

Hang Power Cleans (95/65)(65/45)

Thrusters (95/65)(65/45)

Stimulus/Focus: Take a break before the last rep of hang power cleans each round. Try to complete the last hang power clean and all the thrusters unbroken. Rest after the thrusters. Repeat!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 4

Stimulus/Focus: Use 80% for all sets. Lift on 2-minute clock.

WOD: 6 Rounds (2 Minutes Work/1 Minute Rest)

AMRAP A

10 Burpees

5 Pull Ups

AMRAP B

10 Burpees

5 Strict Push Ups

Stimulus/Focus: You will complete each AMRAP three times. This will be challenging on the chest and shoulders. Aim for two rounds in each AMRAP. You will have a rep count for each one.

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: Paused Back Squat

4 x 3

Stimulus/Focus: Use 75% for all sets. Pause for 2-seconds in the bottom of the squat.

WOD: 15 Minute AMRAP

8 Single-Arm (Left) Dumbbell Thrusters (50/35)(35/20)

8 Single-Arm (Right) Devils Press (50/35)(35/20)

8 Single-Arm (Right) Dumbbell Thrusters (50/35)(35/20)

8 Single-Arm (Left) Devils Press (50/35)(35/20)

Stimulus/Focus: Happy Friday! Good luck!

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Rowing Skill Work

WOD: 8 Rounds 3 Minutes Work/1 Minute Rest

AMRAP A

250/200m Row

15 Goblet squats (1.5/1)(1/25#)

AMRAP B

500/400m Bike Erg or 25/20 Assault Bike Calories

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

Stimulus/Focus: Push hard on the cardio component in order to give yourself time on the KB reps. You’ll be at each AMRAP four times. You will do the assault bike twice and the bike erg twice.

Cool Down: 400 Meter Jog

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

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

WOD: 5 RFT (15 Minute Cap)

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

8 Ring Push Ups

6 Walking Lunge Lengths (25’=1 Length)

Stimulus/Focus: Try to complete all work unbroken. Push to finish each round in less than 3 minutes.

Cool Down: 3 Rounds

250 Meter Bike Erg

10 Air Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 75% for all six sets of six reps. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

21-15-9

Deadlifts (225/155)(155/105)

Burpees

Stimulus/Focus: A pull and a push. Try to do your deadlifts in 3 or fewer sets or in fast singles.

Cool Down: 3 Rounds

100 Meter Run

10 Barbell Rollouts

Warm up Coach’s Choice

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70%. Get AHAP over the five rounds. Lift on a 2-minute clock.

WOD: For Time (15 Minute Cap)

50 Wallballs (20/14)(14/10)

40 Slam Balls (30/20)(20/10)

30 Chest to Bar

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

10 Overhead Squats (95/65)(65/45)

Stimulus/Focus: Try to do large sets of work and take short breaks in between sets.

Cool Down: 50 Ab Mat Wall Ball Sit Ups