Warm-up: Coach’s Choice
Strength/Skill: Back Squat (10 x 10 x 10 )
Use 60% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: For Time
50-40-30-20-10
Back Squat (95/65)
25-20-15-10-5
Push Press (95/65)
RX+: 135/95
Stimulus/Focus: Foundational movements. Move well. Aim for less than 15 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Thruster (6 x 6 x 6 x 6 x 6 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT
500 Meter Row
100 Double Unders
20 Thrusters (65/45)
Stimulus/Focus: Bye, bye ability to breathe! You have to find a place to catch your breath in this workout. Make sure to breathe through the movements. Aim for less than 25 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to WOD!
WOD: Two Benchmarks for Two Times
*150 HRPUs
*1-Mile Run
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
6 Deadlifts (225/155)
12 KB Swings (1.5/1)
Stimulus/Focus: This WOD will tax your grip. You may want to consider singles on the deadlifts to save your forearms for the KB. Aim for 8-10 rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)
Lift on a 3-minute clock. Get AHAP.
WOD: Six 2-Minute Rounds
5 Snatches (95/65)
100 Meter Run
*Rest Remainder of 2-Minute Round
*Score is total reps completed; run = 5 reps
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (10 x 2)
10 Minute EMOTM-2 Reps @ 80%.
WOD: For Time
10-1 Complex (95/65)
*Power Clean
*Front Squat
*Split Jerk
1-10 Pull Ups
RX+: 155/105; chest to bar (no mixing)
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 9 Minute AMRAP
6 Overhead Squats (95/65)
3 HSPUs
RX+: 135/95; deficit
*Male-two 45# on each side
*Female-one 45# on each side
Stimulus/Focus: The short rep scheme will allow you to keep moving. Aim for 9 rounds. If you are not proficient on HSPUs find a scale that allows you to keep moving. If you can do them as RX, push yourself to do that, even if you won’t get many rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Handstand Push Ups: Work the Skill (Focus on Deficit)
WOD: For Time
50 Kettlebell Swings (1.5/1)
50 Med Ball Cleans (20/14)
50 Slam Balls (30/20)
Stimulus/Focus: Mini chipper time! Take short breaks when needed. Aim for less than 10 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 30-20-10
Deadlift (135/95)
Double Unders
Burpees
Stimulus/Focus: This WOD is meant to be light and fast. It wll tax you cardiovascularly. Aim for less than 12 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP! Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 DB Floor Press (50/35)
8 DB Step Lunge (50/35)
*DBs must touch shoulders*
Stimulus/Focus: This WOD will challenge your core stability. You will not be able to rely on your dominate side. Aim for 8 rounds.
Cool Down: Gymnastics Reps
