Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: 20 Minute GAFAP
1 Strict Pull Up
1 Kipping Pull Up
1 Chest to Bar
1 BMU
25′ HS Walk
*Bar work increases by 1 rep each time; HS walk is a constant.
Stimulus/Focus: This WOD is designed to give you time to work advanced gymnastics movements. Do what you can and scale what you can’t, but make each movement a challenge for you.
Cool Down: Pull Up Program
-8, 7, 7, 6, 5
+6, 5, 4, 4, 3
Warm-up: Coach’s Choice
Strength/Skill: Clean (15 Minutes to Work the Skill)
WOD: 15 Minutes
1 Clean Every 30 Seconds
RX=70%
RX+=85%
Stimulus/Focus: This WOD is meant to refine your movement. Make every rep perfect.
Cool Down: Pull Up Program
-8, 7, 6, 6, 5
+6, 5, 4, 3, 3
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 3 )
Use 75% for all sets. Lift on a 2-minute clock.
WOD: 5 RFT
5 Split Jerks (135/95)
15 Wall Balls (20/14)
Stimulus/Focus: Strive to complete all work unbroken. Aim for less than 8 minutes.
Cool Down: Pull Up Program
-8, 7, 6, 5, 4
*6, 5, 4, 3, 3
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT
3 Power Snatch (135/95)
6 Burpees
12 Double Unders
Stimulus/Focus: This WOD will be cardiovascularly taxing. Find a place to breathe, but keep working. Aim for less than 5 minutes.
Cool Down: Pull Up Program
-8, 7, 6, 5, 4
*6, 5, 4, 3, 2
Warm-up:Coach’s Choice
Strength/Skill: Get Ready for Murph Practice!
WOD: 20 RFT (40 Minute Cap)
5 Pull Ups
10 Push Ups
15 Air Squats
Stimulus/Focus: Aim for unbroken work as long as possible. See how this compares to the other practice schemes we have done this year.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x 6)
Start at 60% and get AHAP! Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
10 Floor Press (95/65)
10 Weighted Box Step Ups (95/65)(24/20)
Stimulus/Focus: Light floor press, heavy weighted box step up. Aim for 8 rounds.
Cool Down: Pull Up Program
-7, 7, 6, 5, 4
*5, 5, 4, 3, 2
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
2 Complex (50/35 DB in each hand)
1 Deadlift
1 Power Clean
1 Front Squat
1 Push Jerk
*Run 50 Meters Forward and 50 Meters Backwards after Both Complex
Stimulus/Focus: Time to focus on movements we don’t see often enough. Move well.
Cool Down: Pull Ups
-7, 6, 6, 5, 4
*5, 4, 4, 3, 2
Warm-up: Coach’s Choice
Strength/Skill: Thruster (20 Minutes to Find Your 1 RM)
WOD: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: This is a benchmark! Set an awesome PR. Already have one? Go for RX+.
RX+: Strict Fran
Cool Down: Pull Up Program
-7, 6, 5, 4, 4
*5, 4, 3, 3, 2
Warm-up: Coach’s Choice
Strength/Skill: Dumbbell Work
WOD: 12 Minute AMRAP
4 DB Box Overs (50/35)
8 DB OHS (50/35)(4 per side)
*Only 1 DB for both movements.*
Stimulus/Focus: This WOD works movements we don’t practice enough. Focus on doing them right regardless of what weight you use.
Cool Down
Pull Up Program
7, 6, 5, 4, 4
*5, 4, 3, 2, 2
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up (15 Minutes to Find Your 1 RM)
WOD: 9 Minutes (Three 3-Minute Rounds)
1 Minute HS Hold
2 Minutes ME Wall Balls (20/14)(10’/9′)
*Penalty: For every second out of the HS, subtract one wall ball from your score*
*Score: Total Wall Ball Reps
Stimulus/Focus: This WOD will be a mental challenge. Try to stay upside down the entire minute.
Cool Down: ROMWOD
