Warm-up: Coach’s Choice
Strength/Skill: Review WOD Movements-DB and KB Work
WOD: Chipper Time!
50 HRPUs
45 KB Swings (1.5/1)
40 Step Lunges
35 Knees to Elbow
30 KB Snatch (alternating)(1.5/1)
25 Goblet Squats (1.5/1)
20 Chest to Bars
15 DB Push Press (50/35)
10 Pistols
5 DB Cleans (50/35)
Stimulus/Focus: Chip away at each movement. Short work, short breaks.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 6 RFT
10 Power Snatch (75/55)
25 Double Unders
400 Meter Run
Stimulus/Focus: Strive for less than 24 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Work to WOD Weight)
WOD: 12 Minute AMRAP
3 Deadlifts (315/205)
6 Box Jumps (24/20)
Stimulus/Focus: This should be heavy. Aim for 10 rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 15-10-5-10-15
Burpees
Pull Ups
*1 Rope Climb BETWEEN each round.
Stimulus/Focus: Embrace the suck! Aim for less than 12 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements and find a partner!
WOD: 1775 (Partner Version)
60-Minute AMRAP:
17 Power Cleans, 135/95
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Stimulus/Focus: Just keep moving! Have fun!
Cool Down: Happy 4th of July!
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
5 Split Jerk (115/75)
10 Toes to Bar
20 Double Unders
Stimulus/Focus: This WOD will be extremely taxing on the shoulders. Find a good pace and try to maintain it. Take short breaks when needed. Aim for 6-7 rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (20 Minutes to Find Your 1 RM)
WOD: 21-15-9
Sumo Deadlift (185/135)
Slam Balls (30/20)
Stimulus/Focus: This is a sprint. Go as fast as possible. Break when needed, but keep them short. Aim for less than 6 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (10 x 10 x 10 )
Use 60% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: For Time
50-40-30-20-10
Back Squat (95/65)
25-20-15-10-5
Push Press (95/65)
RX+: 135/95
Stimulus/Focus: Foundational movements. Move well. Aim for less than 15 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Thruster (6 x 6 x 6 x 6 x 6 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT
500 Meter Row
100 Double Unders
20 Thrusters (65/45)
Stimulus/Focus: Bye, bye ability to breathe! You have to find a place to catch your breath in this workout. Make sure to breathe through the movements. Aim for less than 25 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to WOD!
WOD: Two Benchmarks for Two Times
*150 HRPUs
*1-Mile Run
Cool Down: ROMWOD
