Warm-up: Coach’s Choice
Strength/Skill: Clean (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 7 2-Minute Rounds
3 Cleans (165/115)
5 Strict Push Ups
7 Box Jumps (30/24)
*Rest Remainder of 2 Minutes
Stimulus/Focus: Challenging weight and height. Move as fast as you can to give yourself maximum rest. If you can’t complete a round in the 2 minutes, scale down. Score is total completed reps.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 5 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 21-15-9
Push Jerk (115/75)
Pull Ups
RX+: 155/105; chest to bar
Stimulus/Focus: Classic push-pull CrossFit WOD. Aim for bigger sets of these opposing movements.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: Partner WOD
500 Meter Run
50 Burpees
5 Rope Climbs
400 Meter Run
40 Burpees
4 Rope Climbs
300 Meter Run
30 Burpees
3 Rope Climbs
200 Meter Run
20 Burpees
2 Rope Climbs
100 Meter Run
10 Burpees
1 Rope Climb
*Partners run together, but only one works at a time on the burpees and rope climbs.
Stimulus/Focus: This WOD will tax your caridovascular system. Take advantage of the work rest design. Work quickly when it is your turn. Don’t hold back anywhere.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Three 4-Minute AMRAPs
4 Minute AMRAP
4 Front Squats (95/65)
4 Toes to Bar
*Rest 1 Minute
4 Minute AMRAP
4 Front Squats (135/95)
4 Knees to Elbow
*Rest 1 Minute
4 Minute AMRAP
4 Front Squats (155/105)
4 Knees to 90
Stimulus Focus: The challenge for most will be changing the weight efficiently. Aim for unbroken work and at least 6 rounds per 4-minute WOD.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT
15 Floor Press (135/95)
35 Double Unders
Stimulus/Focus: This WOD will be tough on the shoulders. Break as needed, but no more than 2 sets per movement if possible. Aim for less than 10 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3 minute clock.
WOD: 3-6-9-12-15-18-21
Split Jerk (95/65)
Kettlebell Swings (1.5/1)
Pull Ups
RX+: 135/95, 2/1.5, chest to bar
Stimulus/Focus: This is going to be a mental challenge. Three movements, all three increasing in reps. Will be very tough on the forearms. Do smaller sets unbroken and break bigger sets as needed.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Hang Snatch (20 Minutes to Find Your 1 RM)
WOD: 10 1-Minute Rounds
1 Hang Snatch (90%)
ME Ab Mat Sit Ups
Stimulus/Focus: This WOD is heavy. Get set on the bar quickly. Spend whatever time you can on ab mat sit ups. Make sure to transition so you can be back on the bar at the top of the minute. Your score is total reps.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Skill Work-Bar Muscle Ups and Handstand Walk
WOD: 12 Minute AMRAP
3 Bar Muscle Ups
25′ Handstand Walk
Stimulus/Focus: This is an advanced skill day. Find scales that challenge you where you are. Work for 12 minutes!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (6 x 3)
Use 80% for all sets. Two-second pause in the bottom.
WOD: 18 Minute AMRAP
10 Back Squats (95/65)
20 Double Unders
200 Meter Run
Stimulus/Focus: A Burner for the legs. Find a pace and maintain it throughout the 18 minutes. Aim for 6 rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Push Press (20 Minutes to Find Your 1 RM)
WOD: 5 RFT (15 Minute Cap)
5 Pull Ups
10 Push Press (95/65)
20 Air Squats
RX+: C2B, 135/95, pistols
Stimulus/Focus: This WOD is moderate in load and volume. Focus on good movement and stringing reps together. No mixing and matching of RX and RX+.
Cool Down: Gymnastics Reps
