Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Run!

WOD: 5k Run (Time)

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Hang Power Clean Squat Clean Complex (1 x 1 x 1 x 1 x 1 x 1 x 1)
Hang Power Clean
Squat Clean
Lift on a 3-minute clock.

WOD: 9-6-3
Clean (Squat) (165/115)
18-12-6
Knees to Elbow

Stimulus/Focus: This WOD is meant to be slow and heavy. Complete the cleans in singles and try to string sets of K2E together.

Cool Down: 3 Rounds
200 Meter Row
12 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Skill Work
10 Minutes: Power Snatch
10 Minutes: Pistols
10 Minutes: Bar Muscle Ups

WOD: 15 Minute AMRAP
5 Power Snatch (95/65)
10 Pistols
1 Bar Muscle Up

Stimulus/Focus: This WOD is meant to give you time to work on advanced gymnastics movements. Find scales that will challenge (but not frustrate) you.

Cool Down: Tabata Handstand Hold

Warm-up: Coach’s Choice

Strength/Skill: Review WOD movements and get set up!

WOD: Happy 30th Anniversary Marc and Linda Partner WOD

30 Minute Partner AMRAP

30 Deadlifts (95/75/65)
30 HRPUs
30 Slam Balls (30/20/15)
30 Floor Press (95/75/65)
30 Step Lunges
30 KB Swings (53/35/25)
30 Power Cleans (95/75/65)
30 Ab Mat Sit Ups
30 Wall Balls (20/14/10)

*One partner works, one rests-can split work however you wish.
*Weights for male, coed and female pairs.

Stimulus/Focus: Have fun with a friend! Work as hard as you can-you have built in rest!

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 3)
Use 85% for all reps. Lift on a 3-minute clock.

WOD: 5 RFT
5 Back Squat (155/105)
5 Ring Dips
400 Meter Run

RX+: 225/155 (rack); strict dips

Stimulus/Focus: This WOD is meant to challenge you in weight and movements. Run hard and make every movement inside perfect. Use this WOD to build strength and improve your gymnastics.

Cool Down: 3 Rounds
10 Ring Rows
3 Barbell Rollouts

Warm-up: Coach’s Choice

Strength/Skill:
Get Ready to WOD!

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

Stimulus/Focus: Another Murph practice rep scheme. You’ll have to break this one up a little bit. Strive for quick breaks.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 70% . Get AHAP. Lift on 3-minute clock.

WOD: For Time
1-10 Split Jerks (115/75)
10-1 Knees to Elbow
*15 Double Unders After Each Round

Cool Down: 5 Minutes of Shoulder Mobility

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 10)
Use 50% for all sets. Lift EMOTM. Must be touch and go. No singles for the win.

WOD: Death by Burpees
Minute 1: 1 Burpee
Minute 2: 2 Burpees
*Add 1 burpee every minute.
*Continue until you cannot complete the number of burpees required in a given minute.
Once you “die,” run, row, bike or ski until everyone else joins you.

Stimulus/Focus: Time to embrace the suck.

Cool Down: Tabata Supermans

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