Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5 x 5 x 5 x 5

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

WOD: Six 4-Minute Rounds (Three times through the following two workouts)

WOD 1:

200 Meter Run

10 Floor Press (115/75)(75/55)

50 Double Unders

WOD 2:

15/12 Calorie Bike (Alternate Bikes)

10 Hang Power Cleans (115/75)(75/55)

15 Box Jump Overs (24/20)

*Masters may step over*

Stimulus/Focus: Work as hard as you can to give yourself time to rest before starting again. You will have a separate score for each round.

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 3

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: For Time (10 Minute Cap)

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1

Shuttle Run (25 feet out and 25 feet back)

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

Deadlifts (185/135)(135/95)

Stimulus/Focus: This will be a leg burner. You have to go!

Cool Down: 3-5 Minutes Hamstring Stretches

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

12 Minute EMOM

Min 1: 10 Strict Pull-Ups

Min 2: 20 Wall-Facing Handstand Plate Climbs

Min 3: 10 Strict Knees to Elbow

WOD: 20 Minute EMOM

Min 1: Max Calorie Row

Min 2: 5 Dumbbell Hang Snatches + 5 DB OH Lunges (50/35)(35/20)

*Using one dumbbell, complete left side reps of both movements before switching to right side.*

Min 3: 15 Handstand Push Ups

*Masters RX: Seated dumbbell presses (20/15)

Min 4: Rest

Stimulus/Focus: You will go through the above sequence five times. Push as hard as you can each minute to give yourself time to rest before the next movement starts. Your fourth minute will be your rest before starting the next four minute round. Your score is your total rep count for all work.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 3

Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. All lifts are lift and drop.

WOD: 3 Rounds (1 Minute Work/1 Minute Rest)

Minute 1:Max Effort Bar-Facing Burpees

Minute 2: Rest

Minute 3: Max Effort Toes to Bar

Minute 4: Rest

Minute 5: Max Effort Power Snatch (115/75)(75/55)

Minute 6: Rest

Stimulus/Focus: You’ll work one minute, rest the next minute. You will go through the above three movements three times each. Your score is the total reps for all 9 minutes of work. Push hard in each minute of work. You get to rest every other minute!

Cool Down: Tabata Overhead Barbell Hold (Use bar from WOD-strip weights if needed)

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 Squat

3 x 3

Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.

WOD: 3 Rounds, each for time:

400 Meter Run

20 Toes to Bar

10 Deadlifts (225/155)(155/105)

*Alternate Row/Bike

*Rest 3 min between rounds.

Stimulus/Focus: This is a longer rep scheme so it will challenge you mentally. Find a steady pace and push through it. Strive to complete each round of work in the same amount of time.

Cool Down: 3 Rounds

5 Barbell Rollouts

100 Meter Run

Warm up: Coach’s Choice

WOD: Ten 3-Minute Rounds

20/15 Calories (Alternate Row/Bike)

15 Burpees to 6″ Target

Stimulus/Focus: Push as hard as possible. You want 30 seconds to rest before the next round starts. Scale reps as needed to get that rest time. Score is your total number of reps (calories and burpees). Yes, this means even if completed every time, females will get less reps than males. Click RX only if you complete all prescribed reps.

Cool Down: Tabata Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Back Rack Lunge

1 x 8

Build to a heavy set of 8. This will come from the rack. The lunges will be forward stepping in place and alternating.

Back Rack Lunge

3 x 8

Use 90% of your heaviest set of 8 for the day. Complete one set of 8 every 2 minutes for 3 sets.

WOD: Four 4-Minute AMRAPs

AMRAP A:

20 Alternating Dumbbell Snatches (50/35)(35/20)

20 Box Jump Overs (24/20)

*Masters can step over.

Stimulus/Focus: You will complete the two AMRAPs twice. You will rotate ABAB, spending 4 minutes at each one. There will be two minutes to rest between each. Your score will be total rounds and reps in each AMRAP for four separate scores. Strive for 2-3 in each one.

AMRAP B:

20 Wallballs (20/14)(14/10)

50 Double Unders

AMRAP A:

20 Alternating Dumbbell Snatches (50/35)(35/20)

20 Box Jump Overs (24/20)

AMRAP B:

20 Wallballs (20/14)(14/10)

50 Double Unders

Cool Down: Tabata Partner Wall Ball Over the Box Pass Ab Mat Sit Ups–The Longest Named Cool Down Ever! 🙂 Be careful . . . Taylor almost took Tanya out with one of these! 🙂

Warm up: Coach’s Choice

Strength/Skill: Review and refine the movements.

Gymnastics Strength: 9 Minute EMOM

Min 1: 8 Clapping Push-Ups + 20 Second Arch Rocks

Min 2: 4+4 Paused Pistols

Min 3: 8 Strict Toes to Bar

WOD: 4 RFT (12 Minute Cap)

4 Wall Walks

8 Burpee Pull-Ups

12 Dumbbell Front Squats (50/35)(35/20)

*Two Dumbbells*

RX+: 15 Meter Handstand Walk (25 feet out and back); Bar Muscle Ups (6 for males, 4 for females)

Stimulus/Focus: Scale reps and weight to keep rounds under 3 minutes each. No mixing and matching. Handstand walk needs to be in at least 5′ sections.

Cool Down: 3 Rounds

100 Meter Farmers Carry (Dumbbells from WOD)

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: Clean + Front Squat + Split Jerk

Build to today’s heavy of 1+1+1

Take 10 minutes to get the heaviest complex you can today. The clean is a full squat clean.

Clean + Front Squat + Split Jerk

3 x 1

Use 90% of today’s heavy. Complete one complex every 2 minutes for 3 rounds.

WOD: 15 Minute AMRAP

30/20 Calories

20 V-Ups

10 Push Press (135/95)

Stimulus/Focus: This is a longer rep scheme that you’ll have to grind through. Rotate to a different machine each time for your calories. Try to get in a row, bike erg and assault bike, but if what you need is taken, just go for something else. Focus on form for your v-ups. Your push press should be heavy and may need to be completed in two sets. Aim for 3-5 rounds.

Cool Down: Alternating Tabata

*Ring Rows

*Superman Holds