Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2 x 2 x 2 )
Lift on a 3-minute clock. Start at 80% and get AHAP.
WOD: 5 RFT (15 Minute Cap)
5 Snatch (95/65)
10 Toes to Bar
20 Double Unders
Teen/Masters RX: 65/45
Stimulus/Focus: This will tax you cardiovascularly. Try to do all work unbroken. Rest in between movements as needed to make this happen.
Cool Down: 3 Rounds
10 Supermans (2-second holds)
5 Bike Calories
Warm-up: Coach’s Choice
Strength/Skill: Review the Movement
WOD: Deadlift (10 x 10)
Lift on a 3-minute clock. Use 60% for all sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
3 Front Squats (95/65)
6 Box Jumps (24/20)
RX+: 155/105; 30/24
Teen/Masters RX: 65/45; 24/20
Teen/Masters RX+: 95/65; 24/20
Stimulus/Focus: Leg crusher. Short rep scheme should allow you to keep moving. Aim for 12-15 rounds.
Cool Down: Tabata Couch Stretch
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (6 x 6)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
500-400-300-200-100 Meter Run
50-40-30-20-10 Strict Push Ups
Stimulus/Focus: Opposing muscle groups at work. Push hard on the run. The push ups will give you time to rest your lungs. Do the push ups perfectly. Keep small sets to help you maintain good form.
Cool Down: 3 Rounds
100 Meters
5 Strict Chest to Bar Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
4 Deadlifts (165/115)
6 Pull Ups
8 Burpees over the Bar
Teen/Masters RX: 115/75
Stimulus/Focus: Short rep scheme, long time domain. This should allow you to do all work unbroken and quickly. Break as needed between movements. Aim for 10 rounds.
Cool Down: 3 Rounds
100 Meter Row
10 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: -21-15-9- (16 Minute Cap)
Overhead Squats (95/65)
Slam Balls (30/20)
*Run 400 meters at each dash (total of four 400s)
Teen/Masters RX: 65/45; 20/15
Stimulus/Focus: This will be a cardio burn. Aim to do all work in no more than 2 sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 15 Minute AMRAP
5 Dumbbell Power Snatches (50/35)(Left Side)
5 Dumbbell Overhead Step Lunges (50/35)(Left Side)
5 Dumbbell Power Snatches (50/35)(Right Side)
5 Dumbbell Overhead Step Lunges (50/35)(Right Side)
2 Rope Climb
Teen/Masters RX: 35/20
Stimulus/Focus: Time to work a few movements we don’t do often. Try to do all work on one side without breaking. Rest as needed before starting the other side. Practice efficiency on the rope.
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 3-minute clock.
WOD: For Time (15 Minute Cap)
25 Power Cleans (95/65)
50 Kettlebell Swings (1.5/1)
100 Ab Mat Sit Ups
50 Kettlebell Swings (1.5/1)
25 Power Cleans (95/65)
RX+: 135/95; 2/1.5
Teen/Masters RX: 65/45; 1/25#
Teen/Masters RX+: 95/65; 1.5/1
Stimulus/Focus: This will be challenging on your grip. You may want to do singles on the power cleans to save your grip for the KBs. Do larger sets of those. Maintain a steady pace on the ab mat sit ups.
Cool Down: 4 Rounds
100 Meter Farmer’s Carry with KB (from WOD)(Switch hands at the halfway mark)
10 Goblet Squats
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (4 x 3 x 2 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
21 Double Unders
15 Wall Balls (20/14)
9 Shoulder Press (65/45)
RX+: 30/20; 95/65
Teen/Masters RX: 14/10; 45/35
Teen/Master RX+: 20/14; 65/45
Stimulus/Focus: This will be tough on the shoulders. try to do each set of work unbroken. Rest as needed between movements in order to do this.
Cool Down: 400 Meter Run with Wall Ball (from WOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 3 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
10 Floor Press (135/95)
20 Toes to Bar
10 Floor Press (135/95)
20 Calories on Bike
10 Floor Press (135/95)
20 Chest to Bar
10 Floor Press (135/95)
20 GHD Extensions
10 Floor Press (135/95)
Stimulus/Focus: Aim for unbroken floor press. Break the other reps as needed.
Cool Down: 5 Strict Push Ups
5 Barbell Rollouts
