Warm-up: Coach’s Choice
Strength/Skill: Push Press (4 x 4)
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: 5 RFT
50 Double Unders
15 Push Press (75/55)
10 Toes to Bar
Stimulus/Focus: This WOD will be taxing on your shoulders and breathing. Find a place to rest both. Try to be consistent. Aim for 20-25 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 4 x 4 x 4 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Deadlifts (275/185)
8 Wall Balls (20/14)(12/10)
Stimulus/Focus: This WOD is meant to be heavy and hard. It will challenge you muscularly and cardiovascularly. Aim for 6-8 rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Rope Work
WOD: 5-Person Team WOD
*Complete 75 Rope Climbs for Time
*Accumulate AMRAP of:
-GHD Sit Ups
-Ring Dips
-Bike Cals
Each team will have one rope, one bike, one GHD and one set of rings. Strategize however you would like. There are two separate scores-time and reps.
Stimulus/Focus: Have fun working skills we don’t get to incorporate often with a team!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT
3 Push Jerk (115/75)
6 Pull Ups
9 Air Squats
RX+: 135/95; Chest to Bar
Stimulus/Focus: Push, pull, Squat . . . all the the things. Aim for unbroken work and quick transitions. Load is moderate. Strive for less than 20 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM)
WOD: 15-12-9-12-15 (20 Minute Time Cap)
Power Snatch (95/65)
Toes to Bar
Stimulus/Focus: This WOD is light to moderate in load and advanced in gymnastics. The rep scheme is short to encourage you to aim for bigger sets. Try to avoid singles for the win on this one.
Cool Down: Gymnastics Reps
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: For Time
400 Meter Run
100 Meter Walking Lunge
100 Back Squats (95/65)
100 Meter Walking Lunge
400 Meter Run
Stimulus/Focus: This WOD will be hard on the legs. Find a pace you can maintain. Aim for less than 20 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Clean (3 x 3 )
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 4 RFT
5 Cleans (95/65)
10 Pull Ups
RX+: 135/95; chest to bars
Stimulus/Focus: This WOD is meant to be light and fast. Aim for less than 10 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: 10 Minute GAFAP
1 Box Jump (24/20)
1 Ab Mat Sit Up
Stimulus/Focus: Up and down! Try to avoid getting dizzy! 🙂
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 2)
Use 85% of your 1 RM. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
5 Bar Muscle Ups
10 Bar Facing Burpees
15 Deadlifts (185/135)
20 Wall Balls (20/14)
Stimulus/Focus: Move steadily. Take short breaks. Keep moving.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)
WOD: 21-15-9
Front Squat (135/95)
KB Swings (1.5/1)
400 Meter Run
Focus/Stimulus: Moderate weight and load. Aim for completing each round with no more than 2 sets. Take short breaks when needed. Strive for less than 15 minutes.
Cool Down: Gymnastics Reps
