Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM)
WOD: 21-15-9-15-21
Power Snatch (75/55)
Wall Balls (20/14)
Stimulus/Focus: This WOD will be a mental challenge to go down in reps and then back up. Aim for unbroken reps on wall balls. Strive for less than 15 minutes.
Cool Down: 50 Wall Ball Ab Mat Sit Ups (20/14)
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 2 )
Use 70% for all sets. 2-second pause in the bottom. Lift on a 2-minute clock.
WOD: Out and Back for Time (35 minute cap)
1 Mile Run
50 Ab Mat Sit Ups
100 Floor Press (95/65)
50 Ab Mat Sit Ups
1 Mile Run
Stimulus/Focus: Just keep moving. Plan short breaks. Do not work till failure on floor press.
Cool Down: 3 Rounds
10 Bicep Curls (naked bar from WOD)
20 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3)
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 7 Minute AMRAP
7 Deadlifts (135/95)
7 Burpees
Stimulus/Focus: This WOD is meant to be light and fast. Aim for at least 7 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute GAFAP
1 Push Press (115/75)
1 Box Jump Over (24/20)
Stimulus/Focus: This WOD is meant to be moderate in load. The long time domain allows you to push hard to get lots of reps. Take short breaks when needed.
Cool Down: Tabata Strict Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM)
WOD: 5 Rounds for Reps
1 Minute ME Power Cleans (75%)
1 Minute ME HSPUs
1 Minute Rest
Score=Total Reps
Stimulus/Focus: This WOD is meant to push you outside of your comfort zone. Work as hard as you can each minute. You have rest built into the workout.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 3)
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 3 RFT
10 Front Squats (135/95)
20 Pull Ups
50 Double Unders
RX+: 225/155 (from rack); chest to bar pull ups
Stimulus/Focus: This WOD is meant to be challenging in all domains. It is a classic CF workout in that there is weightlifting, gymnastics and metabolic conditioning. Strive to keep each round at the same pace. Plan breaks from the beginning. Aim for less than 15 minutes.
Cool Down: 3 Rounds
100 Meter Run
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP on a 3-minute clock.
WOD: For Time
400 Meter Run
50 Deadlifts (135/95)
400 Meter Run
30 Deadlifts (185/135)
400 Meter Run
10 Deadlifts (225/155)
400 Meter Run
Stimulus/Focus: This WOD will be rough on the legs. Plan quick breaks throughout the sets of deadlifts and push hard on the run. Aim for less than 15 minutes.
Cool Down: Pull Up Program
-8, 8, 7, 6, 5
*6, 6, 5, 4, 3
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 2 )
Use 70% for all sets. Lift on a 2-minute clock.
WOD: 5 Rounds (2-Minutes Each)
10 OHS (135/95)
ME Double Unders
Stimulus/Focus: This WOD will push you physically and mentally. Make yourself work as hard as possible each round. Get every rep you can. Rest comes after the 5th round!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: 20 Minute GAFAP
1 Strict Pull Up
1 Kipping Pull Up
1 Chest to Bar
1 BMU
25′ HS Walk
*Bar work increases by 1 rep each time; HS walk is a constant.
Stimulus/Focus: This WOD is designed to give you time to work advanced gymnastics movements. Do what you can and scale what you can’t, but make each movement a challenge for you.
Cool Down: Pull Up Program
-8, 7, 7, 6, 5
+6, 5, 4, 4, 3
Warm-up: Coach’s Choice
Strength/Skill: Clean (15 Minutes to Work the Skill)
WOD: 15 Minutes
1 Clean Every 30 Seconds
RX=70%
RX+=85%
Stimulus/Focus: This WOD is meant to refine your movement. Make every rep perfect.
Cool Down: Pull Up Program
-8, 7, 6, 6, 5
+6, 5, 4, 3, 3
