Warm-up: Coach’s Choice
Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
15-12-9
Power Cleans (165/115)(115/75)
45-36-27
Double Unders
Stimulus/Focus: This workout should be heavy. Choose a weight that forces you to complete the power cleans in singles.
Cool Down: 4 Rounds
100 Meter Run
5 Barbell Rollouts
Warm-up: Coach’s Choice
Strength/Skill: Get ready to work!
WOD: 20 Minute AMRAP
10 HRPU
20 Calorie Row
30 Air Squats
Rx+
10 Handstand Push Ups
20 Calorie Row
30 Alternating Pistols
Stimulus/Focus: This is a challenging gymnamstics workout. Find scales that challenge you were you are. Aim for 3-4 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (10 x 10 x 10 x 10 x 10)
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 4 Rounds (30 Minute Cap)
800 Meter Turn Around Run
*400 meters, then when you get to your spot you will turn around and run the other direction for 400 meters more.*
25 Burpees
Stimulus/Focus: This workout is a cardio grind. Just keep moving.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Opposing Ladder for Time (12 Minute Cap)
1-10 Overhead Squats (95/65)(65/45)
10-1 Pull Ups
*RX+: (135/95)(95/65) and Chest to Bars
Stimulus/Focus: This workout will be taxing on your shoulders. Try to do the overhead squats unbroken.
Cool Down: 5 Rounds
5 Strict Push Ups
10 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Hang Power Clean (20 Minutes to Find 1 RM)
WOD: 15 Minute AMRAP
10 Dumbbell Hang Power Cleans (50/35)(35/20)
10 Dumbbell Push Ups (50/35)(35/20)
Stimulus/Focus: This is a chance to incorporate DB training into our programming. Try to break only one time in each movement. Aim for 6-8 rounds.
Cool Down: 3 Rounds
100 Meter Farmers Carry (Both DBs from WOD)
5 DB Squats
Warm-up: Coach’s Choice
Strength/Skill: Get Upside Down!
WOD: For Time (30 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
20-18-16-14-12-10-8-6-4-2
Alternating Single Leg Squats (Pistols)
*25′ Handstand walk at each dash (total of 9 handstand walks)
Teen RX: Same
Masters RX: Seated DB Presses (35/20) and Bear Crawl
Stimulus/Focus: This is an advanced gymnastics day. Come work on these skills. Find scales that challenge you and have fun getting better!
Cool Down: Bike, row, run, or ski for 5 minute
Warm-up: Coach’s Choice
Strength/Skill: Snatch (Work to WOD Weight)
WOD: 14 Minute EMOTM
Even: 1 Snatch (85%)
Odd: Max Effort Double Unders
Stimulus/Focus: This WOD is meant to push you to lift heavy while cardiovascularly taxed. Aim for a certain number of double unders and then rest so you can hit a perfect lift every other minute. Scores is your total reps, including snatches and dubs.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 2 )
Start at 80% and get AHAP. Lift on 3-minute clock.
WOD: For Time (16 Minute Cap)
3-6-9-12-15-18-21
Deadlifts (225/155)(155/105)
200 Meter Run After Each Round of Deadlifts
Stimulus/Focus: Tough on the legs. Run quickly, don’t rest on the run!
Cool Down: 3 Rounds
10 Bike Calories
10 GHD Extensions
10 GHD Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 3)
Use 85% for all sets. Lift on a 2-minute clock.
WOD: 12 Minute GAFAP
1 Floor Press (135/95)(95/65)
1 Burpee
2/2, 3/3 . . .
Stimulus/Focus: This is a double press workout. Be careful to avoid burnout and muscle failure. Rest as needed to continue.
Cool Down: 4 Rounds
3 Strict Pull Ups
10 Candlestick Raises
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!
