Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Max Height Box Jump

15 Minutes to Find a Max Height Box Jump

WOD: For Distance (Feet)

5 Rounds (3 Minutes Work/3 Minutes of Rest)

20/15 Calorie Row

15 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

As many 25ft Farmers Carries (50/35)(35/20) as possible in Remaining Time (Must cross the five foot section line to count the feet in your score).

Stimulus/Focus: Complete the row and box jumps, then score total feet completed for the farmer carries. Use 2 dumbbells for the carries.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 80%. Get AHAP. Lift on a 2-minute clock.

WOD: 4 RFT (30 Minute Time Cap)

400 Meter Run

15 Pull Ups

30 Strict Push Ups

45 Air Squats

*RX+: Vested (20/14)

Stimulus/Focus: This is Murph prep. Focus on good form. If you are considering wearing a vest in Murph, it would be a good idea to try it here.

Cool Down: 400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Hang Power Snatch

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 75% of 1 rep max snatch. Get AHAP. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

21-18-15-12-9-6-3 Reps of

Burpees Over the Dumbbell

Alternating Dumbbell Hang Power Snatch (35/20)(20/15)

Stimulus/Focus: The weight is light. Complete all snatches unbroken. Find a steady pace on the burpees.

Cool Down: 3 Rounds

20 Mountain Climbers

10 Dumbbell Front Rack Squats

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

3 x 5

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

WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest)

10/7 Calorie Row

5 Dumbbell Push Press (50/35)(35/20)

Stimulus/Focus: This is a classic push pull workout. Push hard in your two minutes of work. You have equal time to rest. You’ll have five separate scores.

Cool Down: Tabata Bar Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Clean and Jerk

1 x 1

Stimulus/Focus: Spend 20 minutes finding your max clean and jerk (any style clean and any style jerk is acceptable),

WOD: 20 Minute GAFAP

1 Pull Up

1 Strict Push Up

1 Air Squat

1 Shuttle Run (25′ Down and 25′ Back)

*Add 1 rep to each movement (including the shuttle run) each round.

Stimulus/Focus: This is Murph practice! Focus on good movement on all your reps.

Cool Down: Tabata Seated Knees to Elbows

Warm-Up: Coach’s Choice

Strength/Skill: Goat Work: Spend 15 minutes working on goats-double unders, rope climbs, pull ups, box jumps, mobility, etc.

WOD: Partner 30 Minute AMRAP

100 Double Unders

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

80 Alternating Lunges

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

60 Ab Mat Sit Ups

50 Wall Balls (20/14)(14/10)

40 Strict Push Ups

30 Ground to Overhead (45/25)(25/15)

20 Toes to Bar

10 Rope Climbs

Stimulus/Focus: One partner works, one partner rests. Divide the work however you would like. Must complete each movement in the order listed above.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Clean Grip Deadlift

5 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: For Time (16 Minute Cap)

15-12-9-6-3

Deadlifts (275/185)(185/135)

Burpee Pull Ups (6″ Target)

Stimulus/Focus: This weight should be heavy. You will likely complete the deadlift reps in singles. If you cannot do a burpee pull up, do a burpee and then step up on a riser to decrease the jumping distance.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2 x 2 x 2

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

WOD: 3 RFT (18 Minute Cap)

7 Wall Walks

14 Front Squats (165/115)(115/75)

21 American Kettlebell Swings (2/1.5)(1.5/1)

Stimulus/Focus: This workout should be heavy and challenging. Think about weights that allow you to complete the front squats in two sets and the KB swings in three sets. Choose scales that maintain that stimulus for you. The time domain is there to allow you to push yourself.

Cool Down: 400 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!