Warm up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Six 6-Minute Rounds
60 Double Unders
30/24 Calorie Row
20 Kettlebell Swings (1.5/1)(1/25#)
10 Burpee Burpee Pull Ups
Stimulus/Focus: Attempt all reps the first round. If you don’t have at least a minute to rest before starting the next round, scale reps accordingly. Make sure you are pushing hard each round. This is designed to build your sprint motor.
Cool Down: Tabata Standing Oblique Twists (with KB)
Warm up: Coach’s Choice
Strength/Skill: Front Rack Reverse Lunge
10 x 10 x 10
Stimulus/Focus: Only go as heavy as form allows.
WOD: AMRAP 1
6 Minute AMRAP
5 Shuttle runs (25′ out and 25′ back)
10 Wallballs (20/14)(14/10)
Rest 4 Minutes, Then Complete Next AMRAP.
Stimulus/Focus: Just move. Don’t break! Aim for four rounds.
AMRAP 2
6 Minute AMRAP
15 Box Jump Overs (24/20)
15 Meters Dumbbell Front Rack Walking Lunges (25′ out and 25′ back)(50/35)(35/20)
*Two Dumbbells*
*Masters May Step Up*
Stimulus/Focus: Aim for four rounds.
Cool Down: Alternating Tabata: Chin Over the Bar Hold and Hang
Warm up: Coach’s Choice
Strength/Skill: Gymnastics
Four 2-Minute Rounds
8 Ring Dips
16 V-ups
Stimulus/Focus: Focus on quality. If scaling, find movements or rep counts that challenge you. You should have some time to rest before repeating the round.
WOD: 5 RFT (18 Minute Cap)
10 Handstand Push Ups
15 Toes to Bar
15/12 Calorie Assault Bike (400/350 Meter Bike Erg)
*Alternate bike each round*
*Seated dumbbell press for masters (35/20)
Stimulus/Focus: Try to complete each movement in no more than two sets.
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Below the Knee Power Clean + Push Jerk
1 x 1
Stimulus/Focus: Take 10 minutes to build to today’s heavy. Then complete one complex every minute on the minute for 5 minutes at 90% of today’s heavy.
WOD: For Time (8 Minute Cap)
30 Clean & Jerks (155/105)(105/70)
*Every minute, including 0:00, you have to perform 5 bar-facing burpees*
Stimulus/Focus: This should be a heavy weight, but one you can move at least 4 times in a minute (along with 5 bar facing burpees)to finish in under the time cap.
Cool Down: 3 Rounds
5 Wall Angels
5 Wall Wipes (Per Side)
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: Paused Back Squat + Back Squat
Stimulus/Focus: Start at 65% of your 1 RM back squat. One complex equals one 2-second pause back squat immediately followed by 2 back squats. You will complete 5 rounds of 1 pause back squat + 2back squats on a 2-minute clock. Your goal is to increase weight each round.
WOD: 6 RFT (12 Minute Cap)
6 Clean & Jerks (115/75)(75/55)
12 Bar-Facing Burpees
Focus/Stimulus: Find a fairly quick pace and try to maintain it. You can perform clean and jerks in singles or touch and go. You may use any style you would like for the clean and jerk.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Ring Dips
Warm up: Coach’s Choice
Strength/Skill: Review the movements.
WOD: Twelve 3-Minute Rounds
*Rotate through the following couplets 4 times.
Round A:
20/15 Calorie Row
20 Dumbbell Box Step Ups (35/20)(20/15)(20 inch box for all)(2DBs)
Round B:
200 Meter Run
20 Wallballs (20/14)(14/10)
Round C:
20/15 Calorie Assault Bike (500/450 Meter Bike Erg)
10 Devils Press (35/20)(20/15)(2 DBs)
Stimulus/Focus: Push as hard as you can in each couplet to give yourself time to rest. This will help build your sprint motor.
Cool Down: Tabata Handstand Holds
Warm up: Coach’s Choice
Strength/Skill: Deadlift
10 x 1
Stimulus/Focus: Take 10 minutes to build to a heavy pause double (pause two inches just off the floor on each rep for 3 seconds). Then complete 1 deadlift every minute on the minute for 10 minutes at that weight.
WOD: 5 RFT (15 Minute Cap)
20 Dumbbell Deadlifts (50/35)(35/20)(2 DBs)
20 Meters Goblet Walking Lunges (50/35)(35/20)(1 DB)
40 Meters Dumbbell Front Rack Carry (50/35)(35/20)(2 DB)
Stimulus/Focus: This workout will be taxing on the grip and forearms. Try to do the deadlifts unbroken or in two sets, the lunges in two sets and the front carry in two sets.
Cool Down: ROMWOD
Warm up: Coach’s Choice
Strength/Skill: Gymnastics
9 Minute EMOM
Min 1: 10 Chin-Ups
Min 2: 30 Second Pike Compressions
Min 3: 30 Second Arch Rocks
WOD: Six 2-Minute Rounds
10 Front Squats (95/65)(65/45)
10 Toes to Bar
Stimulus/Focus: Move as quickly through the work as possible to give yourself the most amount of time to rest. Try to go unbroken.
Cool Down: Tabata Couch Stretch
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 3 x 3 x 2 x 2 x2 x 2 x 2 x 1 x 1 x 1 x 1 x 1
15 Minute EMOM
Min 1-5: 3 Power Snatches @ 70%
Min 6-10: 2 Power Snatches @ 80%
Min 11-15: 1 Power Snatch @ 90%
Stimulus/Focus: Lift on a one minute clock. These may be touch and go or drop and go.
WOD: 4 RFT (12 Minute Cap)
200 Meter Run
20 Lateral Jumps over Barbell
10 Power Snatches (95/65)(65/45)
Stimulus/Focus: This is a fast moving workout. Do not rest on the run. Push hard. Try to do your jumps unbroken. Think about two sets of power snatches.
Cool Down: 50 Ab Mat Sit Ups
