Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: For Time
20 Ring Dips
40 Double Unders
20 Ring Pull Ups
40 Double Unders
20 Ring Push Ups
40 Double Unders
20 Toes to Rings
40 Double Unders
20 Ring Rows
40 Double Unders
Stimulus/Focus: Time to work skills! No cap, but aim for less than 15 minutes. Give one minute of effort on double unders.
Cool Down: 5 Muscle Ups or Progressions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Practice the flash at the bottom. Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 18 Minute AMRAP
10 Deadlifts (225/155)
10 KB Swings (1.5/1)
Stimulus/Focus: This will be taxing on your grip. You may want to do deadlifts in singles to save it for the unbroken KB swings. Aim for 12 or more rounds. Challenge yourself to get 1 round per minute.
Cool Down: Tabata Goblet Squats (1.5/1)
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (Work the Skill)
WOD: 21-18-15-12-9-6-3 (20 Minute Cap)
Power Clean (95/65)
200 Meter Run After Each Round of Power Cleans
*End on a run
Stimulus/Focus: This WOD will be tough on the legs. Work speed under the bar on PCs. Try to do big sets-break no more than twice during each longer round and strive to keep shorter rounds unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (20 Minutes to Find 1 RM)
WOD: 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
*Use DBs for all movements. Choose your own weight, but you can only have one pair. You’ll use one for weighted pull ups, 2 for push ups on dumbbells, and 2 on shoulders for squats.
Stimulus/Focus: Basic movements with a twist! Challenge yourself. Aim for 8-10 rounds.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 10)
Use 50%-60% for all sets. Lift on a 3-minute clock.
WOD: 21-15-9 (9 minute cap)
Deadlifts (275/185)
Inverted Burpees
Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it!
Cool Down: 4 Rounds
100 Meter Run
10 Bottoms Up Kettlebell Presses (5 on each side)
Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk
WOD: 20 Minute AMRAP
10 Toes to Bar
20 Pistols
30′ Handstand Walk
Stimulus/Focus: This is an advanced gymnastics WOD. Find movements and reps that will challenge you in each area. Put time in practicing new skills and have fun!
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM)
WOD: 5 Minute AMRAP
Max Hang Cleans (60% of your 1 RM)
Stimulus/Focus: Just Go! It is only five minutes!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3-3-2-2-1-1)
Start at 75% and increase by 5% each round. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Power Snatch (95/65)
8 Front Rack Lunges (95/65)
RX+: 115/75 and Overhead Lunges
Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for 9 rounds.
Cool Down: Max Effort Overhead Barbell Hold
*Rest 2 minutes after the WOD.
*Hold the barbell overhead as long as possible.
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5-4-3-2-1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (12 minute cap)
15 Thrusters (95/65)
15 Burpees
Stimulus/Focus: This will be challenging on your entire body, but especially your lungs. Try to complete the thrusters unbroken or in no more than 2 sets each round.
Cool Down: Row 500 Meters
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
3 Overhead Squats (135/95)
5 Knees to Elbow
7 Strict Push Ups
Stimulus/Focus: This will be tough on the shoulders. The short rep scheme should allow you to do your work unbroken each time. Rest as needed between reps to make that possible.
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions
