Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: For Time (15 Minute Cap)
25 Ring Rows
50 Air Squats
25 Toes to Ring
50 Air Squats
25 Ring Pull Ups
50 Air Squats
25 Ring Push Ups
50 Air Squats
*RX+: 5 Ring Muscle Ups to Start and Finish the WOD and pistols for squats
Stimulus/Focus: This workout will be hard on your hands/grip. Try to stay on the rings as long as possible and complete big sets of work.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up – Review the Movements
WOD: 25 Minute AMRAP
50 Double Unders
25 Burpees
5 Turkish Get Ups (per side before switching)(35/20)(20/15)
Stimulus/Focus: This workout will be a slower moving WOD. The dubs will tax you. The burpees will slow you down. The TGUs will challenge your whole body as it is fatigued. Maintain good form. Find a pace that you can maintain for 25 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Three 6-Minute AMRAPs
*2 Minutes of Rest Between Each
6 Minute AMRAP
6 Power Cleans (185/125)(125/85)
6 Handstand Push Ups
Stimulus/Focus: This workout should be heavy in load and moderately challenging in gymnastics. Aim for 4 rounds.
6 Minute AMRAP
6 Power Cleans (155/105)(105/70)
6 Deficit Handstand Push Ups (45# plates for males)(25# plates for females)
Stimulus/Focus: This should be a moderate load and challenging in skill. Aim for 4 rounds.
6 Minute AMRAP
6 Power Cleans (135/95)(95/65)
6 Strict Deficit Handstand Push Ups (#45/#25–same as above)
Stimulus/Focus: This workout should be somewhat light, but extremely difficult in skill. Aim for 2-3 rounds.
Cool Down: Tabata Ring Rows
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press – 1 x 1 x 1 x 1 x 1 x 1
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMPRAP
5 Seated Dumbbell Presses (35/20)(20/15)
10 Ab Mat Sit Ups
Stimulus/Focus: Go unbroken on all reps and transition quickly. Aim for 20 rounds.
Cool Down: Tabata Diagonal Plank Holds
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: Overhead Squat – 5 x 4 x 3 x 2 x 1
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
21-15-9
Overhead Squats (95/65)(65/45)
Bar Facing Burpees
Stimulus/Focus: This should be a fast moving workout. Aim to do the overhead squats in one or two sets each time. Find a steady pace on the burpees.
Cool Down: 3 Rounds
5 Toes to Bar
10 Supermans (2-second hold)
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: For Time and Total Climbs
Accumulate as many rope climbs as possible while chipping away at the below reps. Switch every 2 rope climbs.
100 Dumbbell Deadlifts
80 Dumbbell Hang Power Cleans
60 Dumbbell Push Jerks
40 Dumbbell Front Rack Lunges
20 Dumbbell Thrusters
*RX Weight: (35/20)(20/15)
*Two dumbbells for all movements
*Once the workout begins dumbbells cannot be put down (5 burpee penalty for both people if they are)
Stimulus/Focus: This will be extremely challenging on your forearms. Rest after transferring the dumbbells to your partner, before you climb the rope.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Review the Movement
WOD: Randy
75 Power Snatches, 75# / 55#
Stimulus/Focus: Benchmark time! Masters use 55/35. Strive for large sets of reps. Move well!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift – 4 x 4 x 4 x 4 x 4
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
1 Around the World
10 Box Jumps (24/20)
Stimulus/Focus: The workout incorporates opposing muscle groups–shoulders and legs. Push hard in both movements. Aim for 10 rounds. Don’t know what an around the world is? Come in and find out! 🙂
Cool Down: Tabata Russian Twists
Warm-up: Coach’s Choice
Strength/Skill: Floor Press – 5 x 5 x 5 x 5 x 5
These reps will be 3-second tempo lifts–3 seconds up, 3 seconds down. Start at 60% and get as heavy as possible. Lift on a 3-minute clock.
WOD: 16 Minute AMRAP
8 Floor Press (95/65)(65/45)
16 Wall Balls (20/14)(14/10)
Stimulus/Focus: This should be light to moderate weight. Aim to go unbroken on all work. Rest as needed between movements. Strive for 8 rounds.
Cool Down: Tabata Partner Ab Mat Wall Ball Passes
