Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 3)
Use 85% for all reps. Lift on a 3-minute clock.
WOD: 5 RFT
5 Back Squat (155/105)
5 Ring Dips
400 Meter Run
RX+: 225/155 (rack); strict dips
Stimulus/Focus: This WOD is meant to challenge you in weight and movements. Run hard and make every movement inside perfect. Use this WOD to build strength and improve your gymnastics.
Cool Down: 3 Rounds
10 Ring Rows
3 Barbell Rollouts
Warm-up: Coach’s Choice
Strength/Skill:
Get Ready to WOD!
WOD: 10 RFT (40 Minute Cap)
10 Pull Ups
20 Push Ups
30 Air Squats
Stimulus/Focus: Another Murph practice rep scheme. You’ll have to break this one up a little bit. Strive for quick breaks.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 70% . Get AHAP. Lift on 3-minute clock.
WOD: For Time
1-10 Split Jerks (115/75)
10-1 Knees to Elbow
*15 Double Unders After Each Round
Cool Down: 5 Minutes of Shoulder Mobility
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 10)
Use 50% for all sets. Lift EMOTM. Must be touch and go. No singles for the win.
WOD: Death by Burpees
Minute 1: 1 Burpee
Minute 2: 2 Burpees
*Add 1 burpee every minute.
*Continue until you cannot complete the number of burpees required in a given minute.
Once you “die,” run, row, bike or ski until everyone else joins you.
Stimulus/Focus: Time to embrace the suck.
Cool Down: Tabata Supermans
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM)
WOD: 21-15-9-15-21
Power Snatch (75/55)
Wall Balls (20/14)
Stimulus/Focus: This WOD will be a mental challenge to go down in reps and then back up. Aim for unbroken reps on wall balls. Strive for less than 15 minutes.
Cool Down: 50 Wall Ball Ab Mat Sit Ups (20/14)
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 2 )
Use 70% for all sets. 2-second pause in the bottom. Lift on a 2-minute clock.
WOD: Out and Back for Time (35 minute cap)
1 Mile Run
50 Ab Mat Sit Ups
100 Floor Press (95/65)
50 Ab Mat Sit Ups
1 Mile Run
Stimulus/Focus: Just keep moving. Plan short breaks. Do not work till failure on floor press.
Cool Down: 3 Rounds
10 Bicep Curls (naked bar from WOD)
20 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3)
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 7 Minute AMRAP
7 Deadlifts (135/95)
7 Burpees
Stimulus/Focus: This WOD is meant to be light and fast. Aim for at least 7 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute GAFAP
1 Push Press (115/75)
1 Box Jump Over (24/20)
Stimulus/Focus: This WOD is meant to be moderate in load. The long time domain allows you to push hard to get lots of reps. Take short breaks when needed.
Cool Down: Tabata Strict Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM)
WOD: 5 Rounds for Reps
1 Minute ME Power Cleans (75%)
1 Minute ME HSPUs
1 Minute Rest
Score=Total Reps
Stimulus/Focus: This WOD is meant to push you outside of your comfort zone. Work as hard as you can each minute. You have rest built into the workout.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 3)
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 3 RFT
10 Front Squats (135/95)
20 Pull Ups
50 Double Unders
RX+: 225/155 (from rack); chest to bar pull ups
Stimulus/Focus: This WOD is meant to be challenging in all domains. It is a classic CF workout in that there is weightlifting, gymnastics and metabolic conditioning. Strive to keep each round at the same pace. Plan breaks from the beginning. Aim for less than 15 minutes.
Cool Down: 3 Rounds
100 Meter Run
5 Strict Push Ups
