Category: Uncategorized

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

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 3 )
Use 75% for all sets. Lift on a 2-minute clock.

WOD: 5 RFT
5 Split Jerks (135/95)
15 Wall Balls (20/14)

Stimulus/Focus: Strive to complete all work unbroken. Aim for less than 8 minutes.

Cool Down: Pull Up Program
-8, 7, 6, 5, 4
*6, 5, 4, 3, 3

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT
3 Power Snatch (135/95)
6 Burpees
12 Double Unders

Stimulus/Focus: This WOD will be cardiovascularly taxing. Find a place to breathe, but keep working. Aim for less than 5 minutes.

Cool Down: Pull Up Program
-8, 7, 6, 5, 4
*6, 5, 4, 3, 2

Warm-up:Coach’s Choice

Strength/Skill: Get Ready for Murph Practice!

WOD: 20 RFT (40 Minute Cap)
5 Pull Ups
10 Push Ups
15 Air Squats

Stimulus/Focus: Aim for unbroken work as long as possible. See how this compares to the other practice schemes we have done this year.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x 6)
Start at 60% and get AHAP! Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
10 Floor Press (95/65)
10 Weighted Box Step Ups (95/65)(24/20)

Stimulus/Focus: Light floor press, heavy weighted box step up. Aim for 8 rounds.

Cool Down: Pull Up Program
-7, 7, 6, 5, 4
*5, 5, 4, 3, 2

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
2 Complex (50/35 DB in each hand)
1 Deadlift
1 Power Clean
1 Front Squat
1 Push Jerk
*Run 50 Meters Forward and 50 Meters Backwards after Both Complex

Stimulus/Focus: Time to focus on movements we don’t see often enough. Move well.

Cool Down: Pull Ups
-7, 6, 6, 5, 4
*5, 4, 4, 3, 2