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
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!
