Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: 18 Minute GAFAP

4 – 8 – 12 – 16 – 20 . . .

Handstand Push Ups

Single Arm Dumbbell Overhead Squats (50/35)(35/20)

*Divide reps equally between sides in each round.*

Pull-Ups

*Masters: Seated DB Presses (20/15) for HSPUs

Stimulus/Focus: Try to do the smaller sets without breaking. Take short breaks in between movements.

Cool Down: Tabata Lunge Hold: Alternate Between Sides

Warm up: Coach’s Choice

Strength/Skill: Ring Muscle Up Skill Work

WOD: 20 Minute AMRAP

20 Ab Mat Sit Ups

10 Alternating Pistols

5 Devils Press (50/35)(35/20)

*Two dumbbells.

1 Ring Muscle Up

Stimulus/Focus: Find a pace and just keep moving.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Pause Clean (Below the Knee)

10 Minutes to Find Your Heavy Single

Stimulus/Focus: Spend 10 minutes getting as heavy as you can on this lift.

Pause Clean (Below the Knee)

10 x 1

Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every 30 seconds for 5 minutes.

WOD: 6 Rounds (3 Minutes Work/1 Minute Rest)

AMRAP A

10 Shuttles Runs (25′ Out and 25′ Back)

30 Air Squats

Max Effort Slam Balls (30/20)(20/15) in Remaining Time

AMRAP B

200 Meter Run

30 Alternating Lunges (Bodyweight)

Max Kettlebell Swings (1.5/1)(1/25#) in Remaining Time

Stimulus Focus: You will go through the above two workouts three times. You will have a separate score for each workout. Only the max effort reps will count.

Cool Down: Alternating Tabata

Wall Facing Handstand Holds

Hollow Holds

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 4 x 3 x 2 x 1

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

WOD: Four 5-Minute Rounds

A) For Time:

27/21 Assault Bike/Bike Erg

21 Bar-Facing Burpees

15 Thrusters (95/65)(65/45)

B) For Time:

27/21 Calorie Row

21 Toes to Bar

15 Box Jump Overs (24/20)

*Masters can step up. Everyone steps down.

Stimulus/Focus: You will go through the two workouts twice. The only time you have to rest is the time you have left in the five minutes after completing the work. You will be on the bike erg once, assault bike once, and rower twice. Scale appropriately.

Cool Down: 400 Meter Run/Jog/Walk

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 70% and get AHAP. Lift on a 2-minute clock.

WOD: Three 5-Minute AMRAPs (2 Minute Rest)

AMRAP 1: 5 Minutes

50′ Bear Crawl

10 Box Jumps (20)

AMRAP 2: 5 Minutes

50′ Crab Walk

10 Box Jumps (24)

AMRAP 3: 5 Minutes

50′ Duck Walk

10 Box Jumps (30)

*Masters may step up. Everyone must step down.

*Score will be total reps for each workout. You will have 3 separate scores.

Stimulus/Focus: Have fun you filthy animals! : )

Cool Down: 3 Rounds: 100 meter run (50 meters forward/50 meters backwards)

Warm up: Coach’s Choice

Strength/Skill: Power Clean

5 x 5

Stimulus/Focus: Use 75% of your 1 RM for all five sets of five reps. Must be touch and go. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

10 –9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Cleans (115/75)(75/55)

1 – 2 – 3 – 4 – 5 – 6 -7 – 8 – 9 – 10

Shoulder to Overhead (115/75)(75/55)

RX+: (135/95)(95/65)

Stimulus/Focus: Try to complete each round unbroken.

Cool Down: Tabata L-Hangs

Warm up: Coach’s Choice

Strength/Skill: Handstand Work: Get Inverted!

WOD: 30 Minute Partner AMRAP

400 Meter Partner Run

10 Synchronized Slam Balls (30/20)(20/15)

10 Synchronized Handstand Push Ups

400 Meter Partner Run

10 Synchronized Kettlebell Swings (1.5/1)(1/25#)

10 Synchronized Goblet Squats (1.5/1)(1/25#)

400 Meter Partner Run

20 Alternating Wallballs (20/14)(14/10)

20 Ab Mat Wall Ball Passes (20/14)(14/10)

Stimulus/Focus: Have fun with a partner!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

1 x 3

Stimulus/Focus: Spend 10 minutes finding your heavy triple.

Strength Metcon: Five 2-Minute Rounds

Round 1: ME Unbroken Reps at 90%

Round 2: ME Unbroken Reps at 80%

Round 3: ME Unbroken Reps at 70%

Round 4: ME Unbroken Reps at 60%

Minute 5: ME Unbroken Reps at 50%

*Percentages taken from today’s heaviest triple.

Stimulus/Focus: All reps have to be unbroken-any change in cadence breaks the set. All reps will come from the rack. You will have five separate scores.

WOD: 4 Minute AMRAP

25/20 Calorie Row

75 Feet Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)

Max Burpees in Remaining Time

Rest 4 Minutes, then:

4 Minute AMRAP

25 Burpees

25/20 Calorie Row

Max Distance Kettlebell Goblet Walking Lunges in Remaining Time (1.5/1)(1/25#)

Rest 4 Minutes, then:

4 Minute AMRAP

75 Feet Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)

25 Burpees

Max Calorie Row in Remaining Time

Stimulus/Focus: Get the “buy in” for each round finished as quickly as possible. The max reps at the end of each round are the only reps that count in your score. You will have three separate scores.

Cool Down: 4 Sets of Max Effort Unbroken Ring Dips

*Rest as needed between sets.

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP over the six rounds. Lift on a 2-minute clock.

WOD: For Time (18 Minute Cap)

100 Double Unders

30 Dumbbell Power Cleans (35/20)(20/15)

30 Toes to Bar

Directly into:

100 Double Unders

30 Dumbbell Alternating Snatches (35/20)(20/15)

20 Chest to Bar

Directly into:

100 Double Unders

30 Dumbbell Thrusters (35/20)(20/15)

10 Bar Muscle Ups

Stimulus/Focus: All the things . . . a little gymnastics, weightlifting, and metabolic conditioning. Break your work into manageable sets and keep moving.

Cool Down: Tabata Plank Knees to Elbow