Warm up: Coach’s Choice
Strength/Skill: Power Clean
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: For Time (10 Minute Cap)
15-12-9-6-3
Power Cleans (115/75)(75/55)
Wall Balls (20/14)(14/10)
Stimulus/Focus: This workout should be a cardiovascular push. Attempt to do all wall balls unbroken. Complete the power cleans in quick singles or in two sets each round.
Cool Down: 3 Rounds
5 Ring Dips
20 Mountain Climbers
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: Front Squat
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
Dumbbell Squats (50/35)(35/20)
Weighted Box Step Overs (24/20)(50/35)(35/20)
20m Farmers Carry (50/35)(35/20)
*One dumbbell for all movements*
*Start at one rep and increase by one each round.
*DB must be held in the front rack position with a hand on both heads of the dumbbell for the squats and step overs. It must be held in the farmer’s carry position on the 10 meter carry.
Stimulus/Focus: This will be challenging on the legs and grip. Just keep moving.
Cool Down: Tabata DB Side Bends
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 2
Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.
WOD: For Time (12 Minute Cap)
10 – 8 – 6 – 4 – 2
Chest to Bar
KB Snatches (Left)(1.5/1)(1/25#)
Floor Press (135/95)(95/65)
KB Snatches (Right)(1.5/1)(1/25#)
RX+: Bar Muscle Ups/(2/1.5)(1.5/1)/(185/135)(135/95)
Stimulus/Focus: Try to do all snatches and floor press unbroken. This workout will be taxing on your grip.
Cool Down: 3 Rounds
3 Wall Walks
10 Toes to Ring
Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (15 Minute Cap)
7 Deadlifts
5 Power Cleans
3 Shoulder to Overhead
*(135/95)(95/65)
Stimulus/Focus: This should be a light weight for the deadlifts, moderate for the clean and heavy for the shoulder to overhead.
Cool Down: 3 Rounds
5 Barbell Rollouts
20 Bar Hops
Warm up: Coach’s Choice
Strength/Skill: Rope Climb
10 Minutes to Work the Skill
Stimulus/Focus: Spend this time learning the technique or working efficiency. If proficient at climbing, use this time to work seated or legless climbs.
WOD: Eight 4-Minute Rounds
*Complete the work then rest the remaining time. You’ll rotate through each of these two times.
WOD 1:
200 Meter Run
20 Toes to Bar
WOD 2:
20/15 Calorie Bike Erg
3 Rope Climbs
WOD 3:
20/15 Calorie Row
20 Handstand Push Ups
WOD 4:
18/12 Calorie Assault Bike
40 Double Unders
Stimulus/Focus: Sprint time! Go as fast as you can throughout each workout to give yourself some time to rest before the next one starts.
Cool Down: Tabata Superman Holds (20 Second Hold)
Warm up: Coach’s Choice
Strength/Skill: Paused Power Snatch (1in from the floor)
1 x 1
Stimulus/Focus: Use 10 minutes to get AHAP.
Paused Power Snatch (1in from the floor)
10 x 1
Stimulus/Focus: Use 90% from your heaviest today. Lift on a 1-minute clock one rep each minute.
WOD: 20 Minute AMRAP
10 Alternating Overhead Lunges (95/65)(65/45)
10 Bar-Facing Burpees
10 Alternating Front Rack Lunges (95/65)(65/45)
10 Bar-Facing Burpees
10 Alternating Back Rack Lunges (95/65)(65/45)
10 Bar-Facing Burpees
Stimulus/Focus: The weight on the lunges should be moderate. You should be able to complete them unbroken. Aim for 3-4 rounds.
Cool Down: Tabata Overhead Barbell Hold
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: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
200 Meter Run
20 Sit Ups
20 Double Unders
20 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: Aim to do all work unbroken. Strive for 5-6 rounds.
Cool Down: Tabata Crossovers
Warm up: Coach’s Choice
Strength: Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Five 3-Minute AMRAPs (1 Minute Rest Between)
3 Squat Cleans (165/115)(115/75)
6 Handstand Push Ups
*Masters=Seated Dumbbell Presses (35/20)
9 Slam Balls (30/20)(20/15)
Stimulus/Focus: Push hard each round. The cleans will likely be done in quick singles. Go unbroken on the other two movements. Aim two rounds each three minutes.
Cool Down: Tabata Diagonal Plank Holds
