Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT
3 Push Jerk (115/75)
6 Pull Ups
9 Air Squats
RX+: 135/95; Chest to Bar
Stimulus/Focus: Push, pull, Squat . . . all the the things. Aim for unbroken work and quick transitions. Load is moderate. Strive for less than 20 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (20 Minutes to Find Your 1 RM)
WOD: 15-12-9-12-15 (20 Minute Time Cap)
Power Snatch (95/65)
Toes to Bar
Stimulus/Focus: This WOD is light to moderate in load and advanced in gymnastics. The rep scheme is short to encourage you to aim for bigger sets. Try to avoid singles for the win on this one.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
400 Meter Run
100 Meter Walking Lunge
100 Back Squats (95/65)
100 Meter Walking Lunge
400 Meter Run
Stimulus/Focus: This WOD will be hard on the legs. Find a pace you can maintain. Aim for less than 20 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Clean (3 x 3 )
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 4 RFT
5 Cleans (95/65)
10 Pull Ups
RX+: 135/95; chest to bars
Stimulus/Focus: This WOD is meant to be light and fast. Aim for less than 10 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: 10 Minute GAFAP
1 Box Jump (24/20)
1 Ab Mat Sit Up
Stimulus/Focus: Up and down! Try to avoid getting dizzy! 🙂
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 2)
Use 85% of your 1 RM. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
5 Bar Muscle Ups
10 Bar Facing Burpees
15 Deadlifts (185/135)
20 Wall Balls (20/14)
Stimulus/Focus: Move steadily. Take short breaks. Keep moving.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)
WOD: 21-15-9
Front Squat (135/95)
KB Swings (1.5/1)
400 Meter Run
Focus/Stimulus: Moderate weight and load. Aim for completing each round with no more than 2 sets. Take short breaks when needed. Strive for less than 15 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 5)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (25 Minute Time Cap)
Shoulder Press (65/45)
*10 Double Unders BETWEEN Each Set
Stimulus/Focus: This WOD is greuling on the shoulders. Aim for unbroken work. Rest as needed between sets to achieve this.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM)
WOD: 5 RFT
Partner A: 5 Push Jerk (60%)
Partner B: OH Barbell Hold (60% of Split Jerk)
*Switch
*Do not let barbells touch the ground during above work
20 Ab Mat Sit Up Wall Ball Passes (20/14)
Stimulus/Focus: Fun partner day! Don’t drop the barbells until both athletes do the push jerks and OH hold.
Cool Down: Partner Wall Ball Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 60%. Two-second pause at the top. Get AHAP. Lift on a 3-minute clock.
WOD: For Time
400 Meter Run
20 Deadlifts (135/95)
100 Double Unders
300 Meter Run
15 Deadlifts (135/95)
75 Double Unders
200 Meter Run
10 Deadlifts (135/95)
50 Double Unders
100 Meter Run
5 Deadlifts (135/95)
25 Double Unders
Stimulus/Focus: Just a grind. Run fast and strive to go unbroken on deadlifts.
Cool Down: ROMWOD
