Warm-up: Coach’s Choice
Strength/Skill: Push Jerk
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 16 Minute GAFAP
1 Dumbbell Push Jerk (50/35)(35/20)
1 Wall Ball (20/14)(14/10)
1 Pull Up
Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle into it.
Cool Down: Tabata Seated Knees to Elbow
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
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Knees to Elbow
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)(1/25#)
RX+: (30/24) and (2/1.5)(1.5/1)
Cool Down: 3 Rounds
5 Goblet Squats
10 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Snatch
20 Minutes to Find Your 1 RM. Complex is 1 high hang snatch, 1 hang snatch, and 1 snatch.
WOD: 12 Minute AMRAP
1 Complex at 90%
100 Meter Run
Stimulus/Focus: This WOD should be heavy. It will force you to lift heavy while winded. Run fast. If you get out the door on your run before time runs out, finish it and count it as a full round.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up
WOD: 14 Minute EMOTM
Even: 1 Rep Per Side @ 60%
Odd: ME Ab Mat Sit Ups
Stimulus/Focus: These are two tough movements on the midline. Focus on perfect form on the TGU and go as fast as possible on the sit ups.
Cool Down: 3 Rounds
100 m Run
15 Back Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
10 Deadlifts (225/155)(155/105)
20 Wall Balls (20/14)(14/10)
*2 burpees at the top of each minute, including at the start.
Stimulus/Focus: This workout will be cardiovascularly taxing. The weight should be moderate. The rep scheme is manageable enough to go unbroken or to only break when it is time to do burpees.
Cool Down: 400 Meter Run with Wall Ball
Warm-up: Coach’s Choice
Strength/Skill: Floor Press
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
21 Slam Balls (30/20)(20/15)
15 Floor Press (95/65)(65/45)
9 Pull Ups
RX+: FP (135/95)(95/65) and chest to bars
Stimulus/Focus: This workout should be quick moving. Try not to break more than once in each movement.
Cool Down: Tabata Bar Hops
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: Power Clean
Start at70% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Minute AMRAP
12 Double Unders
6 Power Cleans (115/75)(75/55)
3 Ring Dips
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 10 2-Minute Rounds
100 Meter Run
Max Effort Overhead Squats (95/65)(65/45)
*RX+: (135/95)(95/65)
Stimulus/Focus: This WOD is designed to get you to lift while cardiovascularly fatigued. Run hard each time and come in ready to get as many reps as possible. Be ready to start again at the top of every 2 minutes. Score is total OHS reps. If you don’t complete the run, you can’t count the reps.
Cool Down: Tabata Ab Mat Sit Ups
