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
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
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70%. These should be a series of 3 quick singles. Drop from the top each time and quickly reset for the next rep. Increase weight each round if possible. Lift on a 2-minute clock.
WOD: Five 4-Minute Rounds-Each for Time
20 Alternating Pistols
10 Kettlebell Swings (1.5/1)(1/25#)
5 Power Cleans (135/95)(95/65)
Stimulus/Focus: Move through the work as quickly as possible to give yourself time to rest before going again. Attempt to do all work unbroken.
Cool Down: Tabata Seated Knees to Elbow
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock.
Strength Metcon: Five 2-Minute Rounds
ME Unbroken Reps @ 90%
ME Unbroken Reps @ 80%
ME Unbroken Reps @ 70%
ME Unbroken Reps @ 60%
ME Unbroken Reps @ 50%
*Percentages are from today’s heaviest set of four.
Stimulus/Focus: Complete as many unbroken reps as you can each round. Change weight and wait for the next two minutes to begin. You will have a rep count for each of the five rounds.
WOD: 10 Minute AMRAP
10 Deadlifts
10 Alternating Front Rack Lunges
10 Push Press
*RX: (95/65)(65/45)
Stimulus/Focus: Aim to complete each round of work unbroken. If needed take a quick break after the 9th deadlift and then try to complete the rest unbroken.
Cool Down: Tabata Overhead Barbell Hold
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
WOD: 32 Minute AMRAP
25 Double Unders
20 Ab Mat Sit Ups
15 Wall Balls (20/14)(14/10)
10 Toes to Bar
5 Handstand Push Ups
Stimulus/Focus: Try to do all work unbroken. Aim for 8-10 rounds.
Cool Down: Tabata Russian Twists
Warm up: Coach’s Choice
Strength: Floor Press
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP across the six sets. Lift on a 2-minute clock.
WOD: 10 Rounds For Time (20 Minute Cap)
2 Wall Walks
4 Strict Pull Ups
6 Shuttle Runs
Stimulus/Focus: Aim to complete all work unbroken and with minimal rest between movements. Take a short break after each round. Strive to complete each round in less than 2 minutes.
Cool Down: 3 Rounds
10 GHD Sit Ups
20 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Push Press + Power Jerk
10 Minutes to Find 1 RM
Stimulus/Focus: Use 10 minutes to find your heavy complex.
Push Press + Power Jerk
10 x 1
Stimulus/Focus: Use 90% of your heaviest from the day. Complete one complex EMOM.
WOD: 4 Rounds 3 Minutes Work/1 Minute Rest
3 Minute AMRAP
3 Hang Squat Cleans (135/95)(95/65)
6 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
9 Strict Push-Ups
Stimulus/Focus: Each round is a separate AMRAP with a separate score. Push hard in each 3 minutes. You have 1 minute to rest between each 3-minute AMRAP. Try to complete all work unbroken if possible.
Cool Down: Tabata Shoulder Taps
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!
