Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 10 RFT (Time Cap 18 Minutes)

12 Box Jump Overs (24/20)

9 Slam Balls (30/20)(20/15)

6 Toes to Bar

*Masters can step up. Everyone must step down.

Stimulus/Focus: The low rep scheme should allow you to complete work unbroken. Take quick breaks between movements. The number of rounds will be a mental challenge. Just keep moving.

Cool Down: 3 Rounds

20 Mountain Climbers

10 V-Ups

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

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

2-Minute AMRAP: Accumulate as many split jerks as possible in 2 minutes. Use 80% of your heaviest lift from today.

Stimulus/Focus: At the conclusion of the last single, be ready to complete max reps in two minutes of time. Have your bar loaded to 80% of your heaviest lift. These reps do not have to be unbroken. You may rerack it as many times as you would like. Accumulate as many reps as possible in this time.

WOD:15 Minute AMRAP

12 Dumbbell Deadlifts (Left)

9 Dumbbell Hang Power Cleans (Left)

6 Dumbbell Shoulder to Overhead (Left)

10 Meter Dumbbell Overhead Lunge (Left)

12 Dumbbell Deadlifts (Right)

9 Dumbbell Hang Power Cleans (Right)

6 Dumbbell Shoulder to Overhead (Right)

10 Meter Dumbbell Overhead Lunge (Right)

*All movements use one dumbbell.

*RX: (50/35)(35/20)

Rx = 2x 24/16kg

Stimulus Focus: Try to complete all movements on one side unbroken. Rest after the lunge. Aim for 5 rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Lateral Dumbbell Hops

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 10

Stimulus/Focus: Complete a set of 10 bodyweight squats unbroken every two minutes for ten rounds.

WOD: For Time (15 Minute Cap)

25 Pull Ups

50 Strict Push Ups

100 Sit-ups

50 Strict Push Ups

25 Pull Ups

RX+: Chest to Bar, Handstand Push Ups, GHD Sit Ups

*No mix and matching RX and RX+.

Stimulus/Focus: This all bodyweight workout should allow you to keep moving. Keep work in small sets to avoid muscle failure. Focus on virtuosity–doing the common things uncommonly well. Make every rep perfect.

Cool Down: 4 Rounds

20 GHD Extensions

100 Meter Run

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: Push Press

5x 4 x 3 x 2 x 1

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

Push Press: 1 x ME Reps

Stimulus/Focus: After the final 2-minute clock, complete as many unbroken reps as possible at 70% of your heaviest from today.

WOD: For Time (20 Minute Time Cap)

400 Meter Run Buy In

Then, 5 Rounds

10 Handstand Push Ups

20 Weighted Ab Mat Sit Ups (25/15)(15/10)

1 Ring Muscle Up

Then, 400 Meter Run Buy Out

*Masters RX: Seated Dumbbell Presses (20/15)

*Plate must stay in contact with the chest on sit ups.

Stimulus/Focus: Focus on choosing challenging scales. The time domain should allow you to work through those.

Cool Down: 25 Single Unders

25 Double Unders

25 Cross-Over Single Unders

25 Triple Unders

Happy Friday! 🙂

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Clean

10 Minutes to Build to Today’s Heavy Complex

Stimulus/Focus: Use ten minutes to get AHAP in the complex.

Power Clean + Clean: 10 x 1

Stimulus/Focus: Use 90% for all sets. Complete one complex every minute on the minute.

WOD: 12 Minute AMRAP

5 Box Jumps (24/20)

7 Pull-ups

9 Wallballs (20/14)(14/10)

*Masters may step up. Everyone must step down.*

RX+: (30/24) box, chest to bar, (30/20)(20/14) wall ball

Stimulus/Focus: This should be a fast moving metcon. The rep scheme is short, which should keep you moving. Aim to do all work unbroken. Take short breaks between movements. Strive for six-eight rounds.

Cool Down: Tabata Box Dips

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: 10 Minute EMOM

*Choose a number you can maintain as an EMOM for 10 minutes.

WOD Ten 3-Minute Rounds

10/7 Calorie Bike (Alternate Erg/Assault)

10 Burpees to Plate (45#)

10/7 Calorie Row

Stimulus/Focus: This will be a cardio grind. Depending on class size you will start on the bike or row. You will alternate rounds with the bike erg and assault bike (five rounds each). You will enter a time for each round for a total of 10 times. The rest time you have will be however long you have remaining in the 3 minutes after the work is completed.

Cool Down: 3 Rounds

5 Strict Knees to Elbow

10 Straddle Compressions

15 Arch Rocks

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP over the five sets. These will not be touch and go. Focus on a quick four finger flash in the bottom each time.

WOD: Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Stimulus/Focus: This is a benchmark WOD. The score is the weight you use for all 36 reps, which must be the same weight. Each rep must be touch and go. You may rest as long as you would like between rounds, but we are putting a 15 minute time cap on this workout.

Cool Down: 4 Rounds

100 Meter Run

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

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

Gymnastics: Strict Pull-Ups

Choose a number you can manage to complete every 30 seconds for 5 minutes.

WOD: For Time (12 Minute Cap)

21-15-9-15-21

Floor Press (95/65)(65/45)

Strict Push Ups

RX+: (155/105)(105/70)

Deficit Push Ups (45/25)(25/15)

Stimulus/Focus: This is a workout designed to tax your press. There is no break to recover since the two movements are so similar. Consider doing small sets to avoid muscular failure.

Cool Down: 3 Rounds

100 Meter Row

30 Second Bar Hang

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!