Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP over the five sets. These will not be touch and go. Focus on a quick four finger flash in the bottom each time.

WOD: Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Stimulus/Focus: This is a benchmark WOD. The score is the weight you use for all 36 reps, which must be the same weight. Each rep must be touch and go. You may rest as long as you would like between rounds, but we are putting a 15 minute time cap on this workout.

Cool Down: 4 Rounds

100 Meter Run

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

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

Gymnastics: Strict Pull-Ups

Choose a number you can manage to complete every 30 seconds for 5 minutes.

WOD: For Time (12 Minute Cap)

21-15-9-15-21

Floor Press (95/65)(65/45)

Strict Push Ups

RX+: (155/105)(105/70)

Deficit Push Ups (45/25)(25/15)

Stimulus/Focus: This is a workout designed to tax your press. There is no break to recover since the two movements are so similar. Consider doing small sets to avoid muscular failure.

Cool Down: 3 Rounds

100 Meter Row

30 Second Bar Hang

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: Back Rack Lunge

10 Minutes to Build to Today’s Heavy 10 (Alternating.)

Stimulus/Focus: Get as heavy as you can. You’ll be coming out of the rack. Try to lunge forward if possible.

Back Rack Lunge: 3 x 10

Stimulus/Focus: Use 90% for all three sets of 10. Lift on a 2-minute clock.

WOD: 10 RFT (25 Minute Cap)

You Go, I Go Workout-5 Rounds Each

15 Calorie Row

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

5 Burpees to Target

Stimulus/Focus: Sprint! Complete this work as fast as possible. You will rest while your partner completes it. Each of you will work 5 times. Score is total time for both people.

Cool Down: Partner Choice (or 400 Meter Partner Run with Wall Ball)

Warm up: Coach’s Choice

Strength/Skill: Ring Work: 15 Minutes to Work Skills on the Rings

WOD: 15 Minute AMRAP

10 – 20 – 30 – …

Double Unders

5 – 10 – 15 – …

American Kettlebell Swings (1.5/1)(1/25#)

1 – 2 – 3 – …

Wall Walks

*Add 10 dubs, 5 KBs, and 1 wall walk each round.

Stimulus/Focus: This will be extremely taxing on the shoulders and cardiovascular system. Find a pace, settle in and just keep moving.

Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from the WOD if able.

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

4 x 4 x 4 x 4 x 4 x 4

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

WOD: 8 Rounds For Time (16 Minute Cap)

12 Single-Arm Overhead Squats (6 Left/6 Right)

12 Weighted Box Step Overs (24/20)

*RX: One dumbbell (50/35)(35/20)

*Can hold the weight anyway on the step overs.

Stimulus/Focus: This is a tough workout. Try to push through each movement and go unbroken.

Cool Down: 3 Rounds

100 Meters Farmer’s Carry

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: 3-Position Power Clean

10 Minutes to Find Your Heavy for the Day

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: How heavy can you get?!

3-Position Power Clean: 10 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every minute on the minute for 10 minutes. Focus on finishing the pull and fast elbows.

WOD: 10 Minute AMRAP

10 Box Jump Overs (24/20)

5 Chest to Bar

*Masters may step up.

*Everyone must step down.

Stimulus/Focus: Just go! Attempt to do all work unbroken. Aim for 7-8 rounds.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 2

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

Gymnastics: Strict Handstand Push Ups Every 30 Seconds for 5 Minutes

Stimulus/Focus: Choose a number that you can maintain for the entire five minutes. Scale to negatives or pike push ups off a box if needed.

WOD: Four 5-Minute Rounds

400 Meter Run

25 Ab Mat Sit Ups

25 Air Squats

Stimulus/Focus: Complete the work as quickly as possible in 5 minutes. Rest the remainder of the time. This workout is designed to build your sprinting capacity. Push hard in each part, but maintain a focus on virtuosity–doing the common things (like air squats) uncommonly well.

Cool Down: Tabata Hollow Rock Holds (20-Second 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: Deadlift

4 x 4 x 4 x 4

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

WOD: Four 3-Minute Rounds

WOD A:

30 Double Unders

20 Reverse Kettlebell Goblet Lunges

10 Meters Kettlebell Overhead Carry

*One KB for lunges and carry.

*RX: (1.5/1)(1/25#)

WOD B:

10 Meters Kettlebell Overhead Carry

20 Reverse Kettlebell Goblet Lunges

30 Double Unders

*One KB for lunges and carry.

*RX: (1.5/1)(1/25#)

Stimulus/Focus: You will go through the above two triplets twice–alternating ABAB. The only rest you will have is how much time you have left in the 3-minute cap after completing the work. This workout is designed to build your sprint speed. Push hard each time.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions