Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Partner 5 K Row
*Partner 1: Row 250 Meters
*Partner 2: Rope Climbs
*Switch
Stimulus/Focus: Complete the 5K as quickly as you can, but accumulate as many rope climbs as you can. Make sure to transition quickly.
Total Rope Climb Reps
*RX if both people complete full climbs
*Scale Equivalents
1 climb=2 half climbs
1 climb=3 down ups
1 climb=3 set resets
Cool Down: Partners’ Choice
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Snatch (20 Minutes to Find Your 1 RM)
Use this time to get AHAP. The movement starts with a high hang snatch, then hang snatch, then full snatch.
WOD: For Time (15 Minute Cap)
50-40-30-20-10
Double Unders
5-4-3-2-1
3-Position Snatch (60%)
Stimulus/Focus: This will be a demanding workout on the cardiovascular system. It should be light enough that you can keep moving throughout the snatches. Use today to work on double unders if you don’t have them.
Cool Down: 400 Meter Run
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: Floor Press (5 x 5)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 4 Rounds for Time and Reps
400 Meter Run
Max Effort Unbroken Floor Press (135/95)(95/65)
Stimulus/Focus: The goal of today’s workout is to push as hard as you can in both parts. You need to run fast and get started on the floor press relatively quickly in order to get a good time, but you need to wait long enough that your muscles are ready to lift again in order to get a decent number of reps. The workotu will have two scores–time to complete and total floor press reps.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (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 (9 Minute Cap)
21-15-9
Burpee
Wall Ball (20/14)(14/10)
Stimulus/Focus: This workout should be an all out sprint. Try to go unbroken and not stop! Just go!
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (Warm up to your 75% for the WOD)
WOD: 40 Minute Clock-Every Other Minute
*5 Back Squats at 75% of 1 RM
Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps at proper range of motion.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
Ten minute clock to find max height box jump.
WOD: Four 5-Minute Cap Couplets
3 RFT
10 Box Jumps (24/20)
10 Dumbbell Alternating Power Snatch (50/35)
Stimulus/Focus: You will complete this same three round couplet four times. Each workout will have a 5-minute cap. Try to complete it as fast as possible in order to have as much time to rest as possible before doing it again. The goal is to keep each workout in the same time frame (give or take 30 seconds). Attempt to complete all work unbroken.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (DB from WOD)(Switch hands at the turn around point)
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements and find a partner!
WOD: 1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Partner Version
Female RX: 95#
Stimulus/Focus: Just keep moving! Have fun!
Cool Down: Happy 4th of July!
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (No Cap)
50 Slam Balls (30/20)(20/15)
25 Cleans (165/115)(115/75)
50 Slam Balls (30/20)(20/15)
*At the top of each minute perform 5 wall balls (20/14)(14/10)
Stimulus/Focus: Well . . . Just go! The brabell should be heavy!
Cool Down: 3 Rounds
5 Push Ups
15 Candlestick Raises
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
10 Push Jerk (95/65)(65/45)
5 Ring Dips
10 Burpees over the Bar
Stimulus/Focus: This workout will be taxing on the shoulders. Aim to do all work unbroken. Rest as needed between movements.
Cool Down: 3 Rounds
150 Meter Row
10 Ring Rows
