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
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 4 x 4 x 4)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
10-1 Deadlifts (275/185)
1-10 Burpees
Stimulus/Focus: This is a heavy load. You may want to focus on singles the entrie time. Find a steady pace on the burpees. Aim for less than 20 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 100 Push Jerks for Time (95/65)
*10 Wall Balls (20/14) with each break
Stimulus/Focus: Strategize well! Don’t work to failure.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Overhead Weighted Walking Lunge (20 Minutes to Find Max Load Overhead for 25 Feet)
WOD: 8 Minute Partner AMLAP-as many lengths as possible 🙂
*Single Arm Kettlebell Overhead Walking Lunge (25 feet = 1 length)(1.5/1)
Stimulus/Focus: Keep your midline tight and shoulder stable. One partner lunges, the other rests. Can only switch at the end of a length.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Goat Work
WOD: For Reps
2 Minutes ME Burpees
2 Minutes ME Reverse Burpees
2 Minutes ME Double Unders
2 Minutes ME Row Calories
2 Minutes ME Air Squat
2 Minutes ME Box Jumps (30/24)
Stimulus/Focus: It is just 12 minutes . . . said no one! Work as hard as you can at each movement.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 2 )
Use 75% for all sets. Lift on a 2-minute clock.
WOD: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
Female RX: 65
Stimulus/Focus: Benchmark time! If a WOD has a name, you know it is going to hurt!
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 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: 7 Minute AMRAP
7 SDLHP (75/55)
7 HRPUs
Stimulus/Focus: Just go! Motor through these 7 minutes.
Cool Down: Gymnastics Reps
