Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 4 RFT (24 Minute Time Cap)
30 Hand Release Push Ups
20 Front Squats (115/75)(75/55)
20 Push Press (115/75)(75/55)
30 Ab Mat Sit Ups
Stimulus/Focus: Focus on good form on your push ups. Try to complete the front squats and push press in two sets each.
Cool Down: 500 Meter Row
Warm-Up: Coach’s Choice
Strength/Skill: Shovel Deadlift
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. You must execute this bilaterally to record the weight.
WOD: 21-15-9 For Time (15 Minute Time Cap)
Deadlifts (225/155)(155/105)
Burpee Box Jump (24/20)
Toes to Bar
*Masters may step up. Everyone must step down.
Stimulus/Focus: Find a steady pace and just keep moving. Deadlifts will likely be in singles. Try to do bigger sets of toes to bar.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Jump Lunges
Warm-Up: Coach’s Choice
Strength/Skill: Ring Work
WOD: 20 Minute AMRAP
400 Meter Run
50 Air Squats
2 Ring Muscle Ups
Stimulus/Focus: Find a steady pace and just keep moving through this AMRAP. Choose a challenging scale for ring muscle ups. Try to string them together if possible. Aim for 4-5 rounds.
Cool Down: Tabata Runners Stretch
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
1 X 1
Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep max.
WOD: Jackie
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Stimulus/Focus: Benchmark time! Have fun and set a PR! Masters: 35/25
Cool Down: Athlete’s Choice
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6 x 6 x 6 x 6 x 6
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 10 RFT (20 Minute Time Cap)
20 Double Unders
10 Floor Press (95/65)(65/45)
100 Meter Backwards Run
Stimulus/Focus: Complete all reps unbroken. Take short breaks between movements.
Cool Down: 3 Rounds
10-Second Achilles Wall Stretch (per side)
5 Ring Pull 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: Deadlift
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
15 Kettlebell Swings (1.5/1)(1/25#)
12 Pull Ups
9 Deadlifts (185/135)(135/95)
6 Toes to Bar
Stimulus/Focus: This will be very taxing on your grip. Try to complete all reps unbroken or in two sets.
Cool Down: 3 Rounds
5 Strict Push Ups
20-Second Superman Hold
Warm-Up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: For Time (25 Minute Cap)
400 Meter Run
40 Burpees
4 Rope Climbs
300 Meter Run
30 Burpees
3 Rope Climbs
200 Meter Run
20 Burpees
2 Rope Climbs
100 Meter Run
10 Burpees
1 Rope Climbs
Cool Down: 50 Ab Mat Sit ups
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Out and Back For Time (16 Minute Cap)
50 Box Jumps (24/20)
100 Wall Balls (20/14)(14/10)
50 Box Jumps (24/20)
Masters RX may step up, everyone must step down.
Rx+: (30/24) and (30/20)
Stimulus/Focus: This is an out and back style wod. Find a pace that will allow you to take short breaks, but keep working consistently so you don’t get “lost” on the way back!
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 30-20-10 (10 Minute Time Cap)
Shoulder Press (65/45)(45/35)
Front Rack Lunges (65/45)(45/35)
Stimulus/Focus: Complete each round in no more than two sets.
Cool Down: 3 Rounds
5 Ring Pull Ups
10 Air Squats
