Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (Ten Minutes to Get AHAP)

Front Squat (10 x 3) Use 70% from today. Lift EMOTM for 10 minutes.

WOD: Opposing Ladder for Time (12 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
*Masters only: Seated DB Press (35/20)

*RX+: 30/24 and strict Handstand Push Ups
*RX+ Masters: Seated DB Press (50/35)

Stimulus/Focus: This workout should be fast. The rep scheme should allow you to keep moving. Scale as needed to make this possible.

Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch Complex (20 Minute to Find Your 1 RM)

1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch

WOD: 20 Minute Partner AMRAP
Partner 1: 5 Power Snatch (125/85)(85/60)
Partner 2: Max Calories Row
*Switch
*Score is total number of reps-all power snatches + total calories.

Stimulus/Focus: This will be tough on the forearms. Power snatch will likely be in singles. Pull hard on the row. Make sure to transfer quickly between movements.

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
21 Wall Balls (20/14)(14/10)
15 Floor Press (135/95)(95/65)
9 Knees to Elbow

Stimulus/Focus: Another tough one on the shoulders. Try to do large sets of work–don’t break more than once within each movement.

Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one.

7 Minute AMRAP
5 Burpees
1 Rope Climb

Stimulus/Focus: Aim for 10 rounds.

7 Minute AMRAP
10 Strict Push Ups
1 Rope Climb

Stimulus/Focus: Perfect push ups! Aim for 8 rounds.

7 Minute AMRAP
15 Double Unders
1 Rope Climb

Stimulus/Focus: Aim for 10 rounds.

7 Minute AMRAP
20 Alternating Lunges
1 Rope Climb

Stimulus/Focus: Aim for 7 rounds.

Cool Down: Tabata Plank Diagonal Plank Holds

Warm-up: Coach’s Choice

WOD: Run Day!

Max Effort 400m Run – 4 Minute Cap

Max Effort 800m Run – 6 Minute Cap

Max Effort 1200 Meter Run – 8 Minute Cap

Max Effort 1-Mile Run – 10 Minute Cap

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Clean (5 x 2)

Use 90% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP
10 Squat Cleans (115/75)(75/55)
20 Ab Mat Sit Ups

Stimulus/Focus: This workout will have your lungs working hard. Squat cleans tax your legs and your breathing. Keep moving in these, even if you do singles. Aim for 5 rounds.

Cool Down: Tabata Supermans

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
5 Split Jerk (135/95)(95/65)
10 Chest to Bars
20 Slam Balls (30/20)(20/15)

Stimulus/Focus: This workout should be very taxing on your shoulders. Complete the barbell reps unbroken. Break as needed on the other movements, but keep yourself going quickly.

Cool Down: 50 Ab Mat Slam Ball Sit Ups

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 (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 (15 Minute Cap)
1-10 Power Cleans @ 60%
10-1 Handstand Push Ups

RX+: @80% and strict HSPUs

Stimulus/Focus: This should be a moderately challenging workout for most. Do small sets if needed. Do not work till failure.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute GAFAP
1 Back Squat (115/75)(75/55)
1 Box Jump Over
2/2, 3/3, etc.

Stimulus/Focus: Oh, my legs! Just keep moving. They’ll feel better when you are finished . . . okay, not really! 🙂

Cool Down: Tabata Diagonal Plank Holds