Warm up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5
Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
Burpees over Bar (Bar Facing)
Clean & Jerks (135/95)(95/65)
10 Meter Shuttle Run
*Start with 1 repand add 1each round.
Stimulus/Focus: Settle in and just keep moving. Be fast on the runs and burpees. Completing the clean and jerks in singles might be the place to rest in this workout.
Cool Down: Tabata Chin Over the Bar Holds
Warm up: Coach’s Choice
Strength/Skill: Paused Power Snatch (below the knee)
12 Minute EMOTM
Minute 1-4: 1 @ 70%
Minute 5-8: 1 @ 75%
Minute 9-12: 1 @ 80%
Stimulus/Focus: Complete one rep every minute on the minute for12 minutes. Record your last successful weight for four reps.
WOD: 5 RFT (15 Minute Cap)
21 Ab Mat Sit-Ups
15 Dumbbell Deadlifts (50/35)(35/20)
9 Dumbbell Push Press(50/35)(35/20)
Stimulus/Focus: This work should be done fast and unbroken. Rest after your 14th deadlift. Go directly into your push presses after picking up the 15th deadlift.
Cool Down:
200 Meter Farmers Carry (Both Dumbbells from the WOD)
200 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: “The Seven”(30 Minute Cap)
7 RFT
7 Handstand Push Ups
7 Thrusters (135/95)(95/65)
7 Knees to Elbows
7 Deadlifts (225/155)(155/105)
7 Burpees
7 KB swings (2/1.5)(1.5/1)
7 Pull-Ups
Stimulus/Focus: Hero WOD! Push hard. Try to do all work unbroken. Set an awesome PR!
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Power Clean + Front Squat
10 x 1 + 1
Stimulus/Focus: Lift one complex every minute on the minute for 10 rounds. Use 90% of your power clean 1 RM.
WOD: 4 Rounds (3 Minutes Work / 3 Minutes Rest)
10 Front Squats (135/95)(95/65)
10 Box Jumps (24/20)
*Masters Step Up*
Row for Max Calories
Stimulus/Focus: Complete all work unbroken. Push as hard as you can on the rower. You have a 1:1 work rest ratio today, so do not rest on the row.
Cool Down: Tabata Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Gymnastics
12 Minute EMOM
Min 1: 30 Second Wall-Facing Handstand Hold
Min 2: 8 Tempo Ring Rows (2 Seconds Up/2 Seconds Down)
Min 3: 20 V-Ups
WOD: 3 RFT (8 Minute Cap)
4 Wall walks
8 Strict pull-ups
12 Box Step Ups (24/20)
Stimulus/Focus: Find a good pace and keep moving. You’ll have any time left in the 8 minutes for rest, plus a set four-minute break before the next workout.
3 RFT (8 Minute Cap)
4 Handstand Push Ups
4 Pull-Ups + 4 Toes to Bar+ 4 Pull-Ups + 4 Toes to Bar
12 Box Jump Overs (24/20)
Stimulus/Focus: Aim to complete all rig reps unbroken if possible.
Cool Down: Tabata Arch Holds (20 Second Holds/10 Seconds Rest)
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: Snatch Pull + Below the knee Power Snatch + OHS
10 Minutes to Work the Complex
Stimulus/Focus: Get AHAP for the complex in 10 minutes.
Snatch Pull + Below the knee Power Snatch + OHS
6 x 1
Stimulus/Focus: Use 90% of your heaviest and complete one complex every minute on the minute for 6 minutes.
WOD: 4 RFT (20 Minute Cap)
400 Meter Run
15 Power Snatches (95/65)(65/45)
15 Burpees over Bar (Lateral)
Stimulus/Focus: Classic CrossFit . . . a little bit of everything. Embrace the suck and keep moving. Stay steady on the run and burpees. Try to complete the power snatches in 2-3 sets each time.
Cool Down: 3 Rounds Shoulder Mobility
5 Wall Wipes Per Side
5 Dolphin Planks (5-Second Hold)
Warm up: Coach’s Choice
Strength/Skill: Gymnastics
3 Rounds for Quality
10 Strict Pull-Ups
Directly Into:
Max Deficit Push-Ups
(45# plates for everyone)
*Rest 2 minutes between rounds.
*10 minute cap.
WOD: Conditioning
For Total Calories
8 Minute Bike Erg/Assault Bike
8 Minute Row
6 Minute Bike Erg/Assault Bike
6 Minute Row
4 Minute Bike Erg/Assault Bike
4 Minute Row
Stimulus/Focus: Make sure to get both bikes in at least once. Record the number of calories you get each time. The machines should always be reset and start at zero.
Cool Down: 400 Meter Run/Jog/Walk/Crawl
Warm up: Coach’s Choice
Strength/Skill: Paused Front Squat + Front Squat
5 x 1 + 1
Stimulus/Focus: Use 85% for all 5 sets. Complete one pause front squat with a 2-second hold in the bottom. Then go immediately into a second regular front squat. Lift every two minutes.
WOD:21-15-9-15-21 (15 Minute Cap)
Push Press (95/65)(65/45)
Toes to Bar
Box Jump Overs (24/20)
*Masters may step down*
Stimulus/Focus: This workout will be taxing mentally due to the decreasing and then increasing rep scheme. Try to complete the round of 9 unbroken, the rounds of 15 in two sets, and the rounds of 21 in three sets.
Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Romanian Deadlift (RDL)
1 x 1
Stimulus/Focus: See how heavy you can get for one rep in 10 minutes.
Romanian Deadlift (RDL)
4 x 8
Stimulus/Focus: Use 60% of your heaviest lift from today for all four sets of eight. Lift on a 2 minute clock.
WOD: Four 3-Minute AMRAPs (2 Minutes Rest Between)
30 Slam Balls (30/20)(20/15)
10 Shuttle Runs (25 Feet Out and Back)
Max Burpee Pull-Ups in Remaining Time
Stimulus/Focus: These rounds will be tough. You have to move quickly to leave time to get to the burpee pull ups. Push hard. You have two minutes to rest before starting again. You will have a separate score for each 3-minute round. Your score will be your number of burpee pull ups.
Cool Down: Alternating Tabata Holds
*Bottom of the Ring Pull Up
*Top of the Ring Dip
