COACHES WARM UP

GYMNASTIC GOAT #2

90% E.M.O.M for 6 minutes

WOD

0:00 - 16:00min

5 rounds of:

200m Run

10 Toes to Bar

20 Air Squats

16:00 ->

Plank - 90 seconds/90 seconds/ 90 seconds

COACHES WARM UP

STRENGTH GOAT #1

Find your best 1

*In 12 minutes.

WOD

Partner WOD

3 rounds for time of:

50 Wall Ball Shots - 20/14lb

800m Run (with 20/14lb Medicine Ball)

50 Box Jumps - 24/20"

Time Cap: 30 minutes

COACHES WARM UP

GYMNASTIC GOAT #1

3 rounds of :

Max repetition

2 minutes rest

WOD

0:00 - 10:00min

Deadlift - 2/2/2/2

12:00 - 19:00min

15/12/9 of:

Snatches - 50/35kg

Buprees Over the Bar

22:00 - 28:00min

A.M.R.A.P of:

6 Squat Clean (Power Clean) - 60/40kg

12 Hand Release Push ups

MOBILITY

Run through your mobility program.

MONOSTRUCTUAL GOAT

TABATA Air Assault Bike

OR

TABATA Row

For calories.

WOD

3 rounds of:

300m Fast Run

200m Moderate Run

300m Fast Run

3 minutes rest

COACHES WARM UP

GYMNASTIC GOAT #1

80% E.M.O.M for 8 minutes

WOD

0:00 - 8:00min

1-4 muscle ups - E.M.O.M

12:00 - 27:00min

40 Burpees

20 Toes to Bar

5 Rope Climbs

20 Toes to Bar

40 Burpees

Time Cap: 15 minutes

COACHES WARM UP

MONOSTRUCTUAL GOAT

In front of a running clock complete every 2 1/2 minutes:

Rounds 1 and 4 complete: 500m Row

Rounds 2 and 5 Complete: 400m Run

Rounds 3 and 6 complete: 1km Assault Bike

WOD

"Nancy"

5 rounds for time of:

400m Run

15 Overhead Squats - 42.5/30kg

Time Cap: 18 minutes

COACHES WARM UP

STRENGTH GOAT #2

4/4/4/4/4

*All sets above 80%

WOD

20 Double Unders

15 Squat Cleans - 50/35kg

10 Pull ups

20 Double Unders

12 Squat Cleans - 60/40kg

10 Pull ups

20 Double Unders

9 Squat Cleans - 70/45kg

10 Pull ups

20 Double Unders

6 Squat Cleans - 80/52.5kg

10 Pull ups

20 Double Unders

3 Squat Cleans - 90/60kg

10 Pull ups

Time Cap: 20 minutes

*Your coach will help you with a scaled ladder if the weight is too heavy.

COACHES WARM UP

GYMNASTIC GOAT #2

3 Unbroken sets @90%

*Rest as needed between sets.

WOD

0:00 - 10:00min

Handstand Push ups - E.M.O.M

Complete 1 rep on the first minute, 2 reps on the second minute, 3 reps on the third minute, etc...

*If you cannot do Handstand Push ups, Double the repetitions for Hand Release Push ups.

*If your max rep Kipping Handstand Push up is over 30 start the sequence Strict, if you fail move on to kipping to complete....

COACHES WARM UP

STRENGTH GOAT #1

1 @85% - E.M.O.M for 8 minutes

WOD

Partner WOD

0:00 - 12:00minutes

A.M.R.A.P of:

20 Wall Ball Shots (50% each person)

2/4/6/8/etc... Clean and Press' - 60/40kg (50% each person)

12:00 ->

4 rounds of the Giant set:

6 Dumbell Bulgarian Split Squats (6 Each leg)

3 Strict Shoulder Press'

1 Deadlift

*All sets Heavy.

*Not for time but move with purpose between exercises.

*Rest 2-3 minutes between rounds.

COACHES WARM UP

MONOSTRUCTUAL GOAT

TABATA Assault Bike

For total Calories

WOD

2km Run

50 Double Unders

3 minute rest

1km Run

100 Double Unders

Time cap: 30 minutes

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