Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Gymnastics – 3 Rounds for Quality:

6 False Grip Pull-Ups or 3 Strict RMU

15 Second L-Sit Hold on DBs or Pike Compressions

15 Second Handstand Hold (Wall) or Freestanding Handstand Hold

5+5 Pistol Box Step Ups/10 Alternating Pistols

WOD: 5 RFT (20 Minute Cap)

400 Meter Run

24 Air squats

12 Pull-Ups

RX+: Alternating Pistols and Chest to Bar Pull Ups

Stimulus/Focus: Push hard on the run. Try to do your work in no more than two sets.

Cool Down: 3 Rounds

10 V-Ups

10 Strict Push Ups

Warm up: Coach’s Choice

Strength/Skill: Power Snatch + Hang Snatch

Build to today’s heavy of a 1+1 complex.

Stimulus/Focus: Use ten minutes to find your heavy complex for the day.

Power Snatch + Hang Snatch

5 x 1+1

Stimulus/Focus: Complete one complex EMOTM for 5 minutes @ 90% of your heavy for the day.

WOD: 10 RFT (15 Minute Cap)

10 Sumo Deadlift High Pulls (75/55)(55/35)

10 Push Press (75/55)(55/35)

RX+: (95/65)(65/45)

Stimulus/Focus: This should be light, fast and unbroken.

Cool Down: 3 Rounds

20 Bar Hops

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!

Warm up: Coach’s Choice

Strength/Skill: Back Squat

1. Max reps @ 85%

2. Max reps @ 80%

3. Max reps @ 75%

Stimulus/Focus: Build up to 85%. Then complete:

Minute 0-3: Max Unbroken Reps @ 85% (only time for one breath between reps–no stalling)

Minute 3-6: Max Unbroken Reps @ 80%

Minute 6-9: Max Unbroken Reps @ 75%

WOD: Out and Back For Time (15 Minute Cap)

50 Pull-Ups

40 Alternating Pistols

30 Deadlifts (255/175)(175/125)

40 Alternating Pistols

50 Pull-Ups

Stimulus/Focus: Complete work in moderate sets and continue to move. Find scales that challenge you.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Six 6-Minute Rounds

60 Double Unders

30/24 Calorie Row

20 Kettlebell Swings (1.5/1)(1/25#)

10 Burpee Burpee Pull Ups

Stimulus/Focus: Attempt all reps the first round. If you don’t have at least a minute to rest before starting the next round, scale reps accordingly. Make sure you are pushing hard each round. This is designed to build your sprint motor.

Cool Down: Tabata Standing Oblique Twists (with KB)

Warm up: Coach’s Choice

Strength/Skill: Front Rack Reverse Lunge

10 x 10 x 10

Stimulus/Focus: Only go as heavy as form allows.

WOD: AMRAP 1

6 Minute AMRAP

5 Shuttle runs (25′ out and 25′ back)

10 Wallballs (20/14)(14/10)

Rest 4 Minutes, Then Complete Next AMRAP.

Stimulus/Focus: Just move. Don’t break! Aim for four rounds.

AMRAP 2

6 Minute AMRAP

15 Box Jump Overs (24/20)

15 Meters Dumbbell Front Rack Walking Lunges (25′ out and 25′ back)(50/35)(35/20)

*Two Dumbbells*

*Masters May Step Up*

Stimulus/Focus: Aim for four rounds.

Cool Down: Alternating Tabata: Chin Over the Bar Hold and Hang

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

Four 2-Minute Rounds

8 Ring Dips

16 V-ups

Stimulus/Focus: Focus on quality. If scaling, find movements or rep counts that challenge you. You should have some time to rest before repeating the round.

WOD: 5 RFT (18 Minute Cap)

10 Handstand Push Ups

15 Toes to Bar

15/12 Calorie Assault Bike (400/350 Meter Bike Erg)

*Alternate bike each round*

*Seated dumbbell press for masters (35/20)

Stimulus/Focus: Try to complete each movement in no more than two sets.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Below the Knee Power Clean + Push Jerk

1 x 1

Stimulus/Focus: Take 10 minutes to build to today’s heavy. Then complete one complex every minute on the minute for 5 minutes at 90% of today’s heavy.

WOD: For Time (8 Minute Cap)

30 Clean & Jerks (155/105)(105/70)

*Every minute, including 0:00, you have to perform 5 bar-facing burpees*

Stimulus/Focus: This should be a heavy weight, but one you can move at least 4 times in a minute (along with 5 bar facing burpees)to finish in under the time cap.

Cool Down: 3 Rounds

5 Wall Angels

5 Wall Wipes (Per Side)

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: Paused Back Squat + Back Squat

Stimulus/Focus: Start at 65% of your 1 RM back squat. One complex equals one 2-second pause back squat immediately followed by 2 back squats. You will complete 5 rounds of 1 pause back squat + 2back squats on a 2-minute clock. Your goal is to increase weight each round.

WOD: 6 RFT (12 Minute Cap)

6 Clean & Jerks (115/75)(75/55)

12 Bar-Facing Burpees

Focus/Stimulus: Find a fairly quick pace and try to maintain it. You can perform clean and jerks in singles or touch and go. You may use any style you would like for the clean and jerk.

Cool Down: 3 Rounds

5 Barbell Rollouts

5 Ring Dips