Warm-up: Coach’s Choice
Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
9-6-3-6-9
Back Squats (165/115)
Ring Dips
Teen/Masters RX: 115/75
Stimulus/Focus: This should be a challenging workout. The weight is heavy and the gymnastics challenging. The barbell work should be completed unbroken.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 2)
Use 85% for all sets. Lift on a 2-minute clock.
WOD: 10 RFT (30 Minute Cap)
10 Front Rack Step Lunges (95/65)
10 Knees to Elbow
10 Push Press (95/65)
Teen/Master RX: 65/45
Stimulus/Focus: This is moderate weight and rep scheme. Strive to do all barbell work unbroken. The knees to elbow will break down for most people. Just keep moving on those.
Cool Down: 3 Rounds
5 Push Ups
100 Meter Row
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 (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: “Narf” For Time (12 Minute Cap)
9-15-21
Pull Ups
Thrusters (95/65)
Teen/Masters RX: 65/45
Stimulus/Focus: This workout should be a sprint. Try not to break the reps up into more than 2 sets each round. These two movements together are challenging on lungs and shoulders.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (1 x 1)
Start at 70% of your 1 RM. Every minute on the minute (for 15 minutes) add 5 pounds to each side and lift and lower one rep. If you get to a weight you can’t lift, go back to the last successful weight and stay there for the remainder of the time.
WOD: 4 RFT (24 Minute Cap)
50 Meter Weighted Lunge (50/35)
350 Meter Farmers Carry (50/35)
*Teen/Masters RX: 35/20
*Use two dumbbells for both movements.
*Carry any way for lunges, but must carry at the sides for the farmers carry.
Stimulus/Focus: This will be a tough grind–physically and mentally. It will be slow moving and tough on the forearms. Aim for less than 6 minutes per round.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Up Skill Work
WOD: 6-Minute AMRAP
100 Meter Run
1 Ring Muscle Up
Stimulus/Focus: Working an advanced gymnastics skill under fatigue. Run hard. Aim for 6 rounds.
6-Minute AMRAP
5 Burpees
1 Ring Muscle Up
Stimulus/Focus: Fast burpees. Aim for 6 rounds
6-Minute AMRAP
20 Double Unders
1 Ring Muscle Up
Stimulus/Focus: Unbroken double unders. Aim for 6 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
(15 Minutes to Work Footwork with the Bar Overhead)
WOD: 15 Minute GAFAP
1 Split Jerk (135/95)
1 HSPU
1 Air Squat
2/2/2; 3/3/3
Teen/Masters RX: 95/65
Cool Down: Tabata Diagonal Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
1 Squat Clean (135/95)
1 Strict Pull Up
2/2, 3/3 . . .
RX+: 175/125; Strict Chest to Bar
Teen/Masters RX: 95/65
Teen/Masters RX+: 135/95; Strict Chest to Bar
Stimulus/Focus: This WOD will be slow moving. Focus on good form and perfect reps. The pull on the bar and the pull on the rig will be tough on the forearms. You will likely be doing this workout in singles.
Cool Down: Tabata Chin over the Bar 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: Handstand Push Up Skill Work
WOD: 25 Minute AMRAP
10 Wall Balls (20/14)
25′ Handstand Walk
100 Meter Run
Teen/Masters RX: 14/10
Masters RX: Bear Crawl
Stimulus/Focus: This workout is a little bit of everything–weightlifting, gymnastics, metabolic conditioning. Use the time to practice the more advanced skill and push hard on the more basic movements.
Cool Down: Tabata Side Plank Holds
