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19 July 2019

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

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17 July 2019

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

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16 July 2019

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

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15 July 2019

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

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12 July 2019

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

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11 July 2019

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

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10 July 2019

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

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09 July 2019

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