Warm-up: Coach’s Choice
Strength/Skill: Back Squat (4 x 3 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (20 Minutes)
10-20-30-40-50
Back Squats (45/35)(25/25)
100-200-300-400-500
Meter Run
RX+: 95/65; Backwards Run
Stimulus/Focus: Leg burner! Run fast! Try not to break your squats, but definitely do not break more than once each round.
Cool Down: 3 Rounds
10 Bicep Curls
10 Skull Crushers
Warm-up: Coach’s Choice
Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (25 Minute Cap)
5 Push Press (115/75)(75/55)
10 Pull Ups
15 Strict Push Ups
20 Calories (Row)
Stimulus/Focus: Push pull, push pull. Do not break the push press. Try not to break the pull ups. Do not break more than once on the push ups. Find a steady pace on the row.
Cool Down: 3 Rounds
5 Toes to Rings
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: 20 Minute AMRAP
10 Med Ball Cleans (20/14)(14/10)
10 Weighted Box Step Ups (24/20)(20/14)(14/10)
10 Weighted Ab Mat Sit Ups (20/14)(14/10)
Stimulus/Focus: This workout will be taxing on your entire body. Try to do all work unbroken. Rest between movements as needed to do this. Aim for 6-8 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: Out and Back For Time (15 Minute Cap)
60 Floor Press (115/75)(75/55)
40 Ab Mat Sit Ups
20 Burpees Over the Bar
40 Ab Mat Sit Ups
60 Floor Press (115/75)(75/55)
Stimulus/Focus: Maintain larger sets of work throughout the movement. Nothing should bog you down at any point. Find a steady pace and maintain it.
Cool Down: 3 Rounds
15 Bar Hops
10 Superman Holds (2-second count)
Warm-up: Coach’s Choice
Strength/Skill: Clean (3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
5-10-15-20-25
Cleans (95/65)(65/45)
25-20-15-10-5
Toes to Bar
Stimulus/Focus: This WOD will be taxing on your grip. Try to do the rounds of 5 and 10 unbroken. Maintain larger sets on the higher rep rounds. Take short breaks.
Cool Down: 3 Rounds
10 GHD Extensions
5 Push Hand Release Push Ups
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: Thruster (5 x 2 )
Use 90% for all sets. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
50-30-20
Thrusters (65/45)(45/35)
Pull Ups
Stimulus/Focus: Two evil movements together again. The large rep scheme will force you to break. Keep your pull ups in small sets with short breaks. Do larger sets on thrusters since the weight is light.
Cool Down: 500 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (6 x 3)
Use 75% on all sets. Work the rebound. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
5 Slam Balls (30/20)(20/15)
10 Double Unders
Stimulus/Focus: This is a quick turnover workout. All work should be unbroken with very short breaks. Aim for 20 rounds.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Devils Press and Turkish Get Up Skill Work
WOD: 20 Minute EMOTM
Even: 4 Devils Press
Odd: 2 TGU
Stimulus/Focus: Work the skills. You’ll be using dumbbells for both movements. Go as heavy as you safely can. Challenge yourself.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Double Under Skill Work
WOD: 30 Minute AMRAP
10 HSPUs
20 Alternating Step Lunges
30 Ab Mat Sit UPs
*Masters RX: Seated DB Press (35/20)
Stimulus/Focus: Aim to do your work unbroken. If you have to break make sure that it is no more than once per round. Strive for 10 rounds.
Cool Down: 100 Double Unders
