Warm-up: Coach’s Choice
Strength/Skill: Push Press (20 Minutes to Find Your 1 RM)
WOD: Ten 2-Minute Rounds
6 Burpees
8 Pull Ups
10 Alternating Step Lunges
*Rest
Stimulus/Focus: The goal is to do these rounds as quickly as possible. They are sprints. You want as much time to rest before the next round as possible. Try to keep your rounds the same pace each time-fast!
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 2 )
Use 90% for all sets. Lift on a 3-minute clock.
WOD: 12 RFT
10 Back Squats (95/65)(65/45)
1 Overhead Plate Carry (45/25)
Stimulus/Focus: Try to do all work unbroken with minimal transition time between each round.
Cool Down: 50 Weighted Sit Ups (plate from workout)
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 (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
5 Snatch (95/65)(65/45)
10 Kettlebell Swings (1.5/1)(1/25#)
20 Double Unders
RX+: (135/95)(95/65); (2/1.5)(1.5/1)
Stimulus/Focus: A great CF triplet. This will tax your grip and your lungs. Work on efficient transitions.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: 15 Minutes to Work Ring Muscle Up Progressions
WOD: For Reps and Distance
20 Minute Partner AMRAP
Partner 1: 5 Ring Muscle Ups
Partner 2: Row
*Switch
Stimulus/Focus: This workout is designed to work on muscle ups while you are fatigued. You will have two scores. One is total muscle up reps and the other is total meters rowed.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (Work to WOD Weight)Note: This should be a moderately heavy weight for you.
WOD: For Time (20 Minute Cap)
100 Floor Press (135/95)(95/65)
75 Ab Mat Sit Ups
50 Pull Ups
25 Hand Release Push Ups
Stimulus/Focus: Chip away! Try to do big sets, but do not work to failure.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
21-15-9-15-21
Thruster (75/55)(55/35)
Wall Ball (20/14)(14/10)
RX+: (115/75)(75/55) and (30/20)(20/14)
Stimulus/Focus: These are the same two movements with different gear. Try to do all work in no more than two sets each round. Maintain a steady pace. The movements will wind you. Make sure to breathe through them.
Cool Down: 400 Meter Run with Wall Ball from WOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (7-7-5-5-3-3)
Work the four-finger flash on bottom. This teaches you to reset for each pull. It also makes sure you are not getting the bounce out of the bottom. Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute GAFAP
1 Deadlift (115/75)(75/55)
1 Burpee
2/4, 3/6, etc.
Stimulus/Focus: This is a manageable time domain. Try to push hard the entire time. Just keep moving.
Cool Down: Tabata Banded Hamstring Stretches
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: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
3 Cleans (70%)
9 Toes to Bar
RX+: 85%
Stimulus/Focus: Moderately heavy barbell and moderately challenging gymnastics.
Cool Down: Tabata Handstand Holds
