Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
3-6-9-12-15-18-21
Overhead Squats (75/55)
6-12-18-24-30-36-42
Double Unders
Stimulus/Focus: Taxing on all the things . . . legs, shoulders, and motor. Push through. Aim for less than 10 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Review the movement and get ready!
WOD: GI Jane (Time)
100 Burpee Pull Ups for Time
Stimulus/Focus: One movement-two combined-100 times. Find a pace and try to maintain it.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Hang Clean (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
10-1 Hang Clean (95/65)
20-2 Box Jump Overs (24/20)
RX+: 135/95; 30/24
Stimulus/Focus: Legs are going to be tired! Aim for less than 20 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
12 Deadlifts (95/65)
6 Overhead Step Lunges (95/65)
Stimulus/Focus: Light deadlift, heavy lunge. Aim for 8 rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM)
WOD: 21-15-9
Shoulder Press (65/45)
Handstand Push Up
*100 Meter Run AFTER every set of Shoulder Press and HSPUs (Total of 600 Meters)
Stimulus/Focus: This will exhaust your shouldrs. You may want to do small sets to avoid failure. Make sure to rest the shoulders on the run!
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (4 x 4 x 4 x 4 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
25 Floor Press (95/65)
50 Ab Mat Sit Ups
*RX+: 135/95; weighted ab mat sit ups (25/15)
Stimulus/Focus: Time to work larger sets. You’ll have to decide where to break and how long you need to avoid muscular failure.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 5 x 5)
Start at 75% and get AHAP. LIft on a 3-minute clock.
WOD: 10 Minute GAFAP
1 Front Squat (135/95)
1 Bar Facing Burpee
2/2, 3/3, . . .
Stimulus/Focus: This will be cardiovascularly taxing. Find a good pace and try to stay with it.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Review WOD Movements-DB and KB Work
WOD: Chipper Time!
50 HRPUs
45 KB Swings (1.5/1)
40 Step Lunges
35 Knees to Elbow
30 KB Snatch (alternating)(1.5/1)
25 Goblet Squats (1.5/1)
20 Chest to Bars
15 DB Push Press (50/35)
10 Pistols
5 DB Cleans (50/35)
Stimulus/Focus: Chip away at each movement. Short work, short breaks.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 6 RFT
10 Power Snatch (75/55)
25 Double Unders
400 Meter Run
Stimulus/Focus: Strive for less than 24 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Work to WOD Weight)
WOD: 12 Minute AMRAP
3 Deadlifts (315/205)
6 Box Jumps (24/20)
Stimulus/Focus: This should be heavy. Aim for 10 rounds.
Cool Down: Gymnastics Reps
