Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 5

Stimulus/Focus: This should be a moderate weight (approximately 60%), with the focus on barbell cycling. If you can’t keep the bar moving, reduce weight! Lifts will be on a 2-minute clock.

WOD: 15 Minute AMRAP

100 Meter Single Dumbbell Suitcase Carry (50/35)(35/20)

10 Shuttle Runs (25′ down and back)

30 Alternating Dumbbell Snatches (50/35)(35/20)

Stimulus/Focus: The DB weight should allow you to complete the carries unbroken, changing hands as often as needed. Shuttles should be fast. DB snatch should be completed in no mare than 2 sets. Aim for 3-4 rounds. If you get into the carry and time expires, finish it and count it as 1 rep. Each down and back counts as 1 rep in the shuttle run. You must complete it to count it.

Cool Down: Tabata Twisted Cross

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute Partner WOD

10 Alternating Snatches (50/35)(35/20)

5 Box Steps Ups (50/35)(35/20)*One DB held anyway you would like.

5 Synchro Burpees

Stimulus/Focus: One partner completes the snatches and step ups, then both complete the burpees, then switch. Mark your board at the end of each set of burpees.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimuls/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (15 Minute Time Cap)

15 Box Jumps (24/20)*Masters may step up. Everyone must step down.

15 Floor Press (135/95)(95/65)

Stimulus/Focus: Find a steady pace on box jumps and complete the floor press in 2 sets if possible.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Roll Outs

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 30 Minute AMRAP

30 Reverse Lunges

30 Ab Mat Sit Ups

30′ Handstand Walk

Stimulus/Focus: Complete lunges and ab mat sit ups unbroken. Spend time practicing handstand walking. Aim for 10 rounds if you are proficient on your hands. The 30′ will count as one rep in your score.

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 1

Stimulus/Focus: Spend 15 minutes to find a heavy single.

WOD: Four 6-Minute Rounds

400 Meter Run

12 Pull Ups

24 Strict Push Ups

36 Air Squats

*RX+: Weight Vest (20/14)(14/10)

*Complete the work as quickly as possible to give yourself as much time to rest as you can before starting again.

Stimulus/Focus: Push as hard as possible in each round. These should be four mini sprints.

Cool Down: Tabata Flutter Kicks

Warm-Up: Coach’s Choice

Strength/Skill: Tempo Deadlifts

6 x 6 x 6 x 6 x 6 x 6

5 seconds up; 5 seconds down

Stimulus/Focus: Start at 40% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Time Cap)

21-15-9

Deadlifts (185/135)(135/95)

42-30-18

Double Unders

21-15-9

Handstand Push Ups

RX+: (275/185)(185/135) and strict hspus.

Stimulus/Focus: Complete the deadlifts in quick singles or big seets. Go unbroken on the double unders and try to complete the HSPUs in 3 sets.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Opposing Ladder For Time (20 Minute Time Cap)

10-9-8-7-6-5-4-3-2-1

Clean (115/75)(75/55)

1-2-3-4-5-6-7-8-9-10

Buprees over the Bar

Stimulus/Focus: This will be slow moving. Find a pace and just keep pushing.

Cool Down: 3 Rounds

5 Strict Pull Ups

20 Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 Minutes on Muscle Up Progressions

WOD: 6 RFT (25 Minute Time Cap)

100 Meter Farmers Carry (50/35)(35/20)*2 DBs*

15 Wall Balls (20/14)(14/10)

2 Ring Muscle Ups

Stimulus/Focus: Try to complete the farmers carry with one break. Completet the wall balls and muscle ups unbroken.

Cool Down: 50 Wall Ball Ab Mat Sit Ups