Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3-3-2-2-1-1)
Start at 75% and increase by 5% each round. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Power Snatch (95/65)
8 Front Rack Lunges (95/65)
RX+: 115/75 and Overhead Lunges
Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for 9 rounds.
Cool Down: Max Effort Overhead Barbell Hold
*Rest 2 minutes after the WOD.
*Hold the barbell overhead as long as possible.
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 30 Minute EMOTM
Minute 1: Max Effort Rope Climbs
Minute 2: ME Alternating KB Snatch (1.5/1)
Minute 3: ME Box Jumps (24/20)
Score: Total Reps
Stimulus/Focus: This WOD will not be a fast metcon. Your arms will be tired from the snatch. Your legs will be tired from the box jumps. This will make rope climbs difficult. Focus on your technique and spend the time improving your skill.
Cool Down: Tabata L-Hangs
Warm-up: Coach’s Choice
Strength/Skill: Work to WOD Weight
WOD: Ten 2-Minute Rounds
1 Snatch (80%)
100 Meter Sprint
RX+: Hold a plank until the next round starts.
Stimulus/Focus: This WOD is meant to be heavy, but fast. Be set on the bar at the top of each minute. Run as fast as possible. Push to get each round done in about 45 seconds.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (8 x 8 x 8 x 8)
Start at 70’% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
20 Wall Balls (20/14)
10 Deadlifts (185/135)
Stimulus/Focus: Leg crusher! Challenge yourself to go unbroken if possible!
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: For Time
20 Ring Dips
40 Double Unders
20 Ring Pull Ups
40 Double Unders
20 Ring Push Ups
40 Double Unders
20 Toes to Rings
40 Double Unders
20 Ring Rows
40 Double Unders
Stimulus/Focus: Time to work skills! No cap, but aim for less than 15 minutes. Give one minute of effort on double unders.
Cool Down: 5 Muscle Ups or Progressions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Practice the flash at the bottom. Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 18 Minute AMRAP
10 Deadlifts (225/155)
10 KB Swings (1.5/1)
Stimulus/Focus: This will be taxing on your grip. You may want to do deadlifts in singles to save it for the unbroken KB swings. Aim for 12 or more rounds. Challenge yourself to get 1 round per minute.
Cool Down: Tabata Goblet Squats (1.5/1)
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (Work the Skill)
WOD: 21-18-15-12-9-6-3 (20 Minute Cap)
Power Clean (95/65)
200 Meter Run After Each Round of Power Cleans
*End on a run
Stimulus/Focus: This WOD will be tough on the legs. Work speed under the bar on PCs. Try to do big sets-break no more than twice during each longer round and strive to keep shorter rounds unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (20 Minutes to Find 1 RM)
WOD: 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
*Use DBs for all movements. Choose your own weight, but you can only have one pair. You’ll use one for weighted pull ups, 2 for push ups on dumbbells, and 2 on shoulders for squats.
Stimulus/Focus: Basic movements with a twist! Challenge yourself. Aim for 8-10 rounds.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 10)
Use 50%-60% for all sets. Lift on a 3-minute clock.
WOD: 21-15-9 (9 minute cap)
Deadlifts (275/185)
Inverted Burpees
Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it!
Cool Down: 4 Rounds
100 Meter Run
10 Bottoms Up Kettlebell Presses (5 on each side)
Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk
WOD: 20 Minute AMRAP
10 Toes to Bar
20 Pistols
30′ Handstand Walk
Stimulus/Focus: This is an advanced gymnastics WOD. Find movements and reps that will challenge you in each area. Put time in practicing new skills and have fun!
Cool Down: Tabata Chin Over the Bar Holds
