Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch Complex (20 Minute to Find Your 1 RM)

1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch

WOD: 20 Minute Partner AMRAP
Partner 1: 5 Power Snatch (125/85)(85/60)
Partner 2: Max Calories Row
*Switch
*Score is total number of reps-all power snatches + total calories.

Stimulus/Focus: This will be tough on the forearms. Power snatch will likely be in singles. Pull hard on the row. Make sure to transfer quickly between movements.

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
21 Wall Balls (20/14)(14/10)
15 Floor Press (135/95)(95/65)
9 Knees to Elbow

Stimulus/Focus: Another tough one on the shoulders. Try to do large sets of work–don’t break more than once within each movement.

Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one.

7 Minute AMRAP
5 Burpees
1 Rope Climb

Stimulus/Focus: Aim for 10 rounds.

7 Minute AMRAP
10 Strict Push Ups
1 Rope Climb

Stimulus/Focus: Perfect push ups! Aim for 8 rounds.

7 Minute AMRAP
15 Double Unders
1 Rope Climb

Stimulus/Focus: Aim for 10 rounds.

7 Minute AMRAP
20 Alternating Lunges
1 Rope Climb

Stimulus/Focus: Aim for 7 rounds.

Cool Down: Tabata Plank Diagonal Plank Holds

Warm-up: Coach’s Choice

WOD: Run Day!

Max Effort 400m Run – 4 Minute Cap

Max Effort 800m Run – 6 Minute Cap

Max Effort 1200 Meter Run – 8 Minute Cap

Max Effort 1-Mile Run – 10 Minute Cap

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Clean (5 x 2)

Use 90% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP
10 Squat Cleans (115/75)(75/55)
20 Ab Mat Sit Ups

Stimulus/Focus: This workout will have your lungs working hard. Squat cleans tax your legs and your breathing. Keep moving in these, even if you do singles. Aim for 5 rounds.

Cool Down: Tabata Supermans

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
5 Split Jerk (135/95)(95/65)
10 Chest to Bars
20 Slam Balls (30/20)(20/15)

Stimulus/Focus: This workout should be very taxing on your shoulders. Complete the barbell reps unbroken. Break as needed on the other movements, but keep yourself going quickly.

Cool Down: 50 Ab Mat Slam Ball Sit Ups

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: Power Clean (1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
1-10 Power Cleans @ 60%
10-1 Handstand Push Ups

RX+: @80% and strict HSPUs

Stimulus/Focus: This should be a moderately challenging workout for most. Do small sets if needed. Do not work till failure.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

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: 15 Minute GAFAP
1 Back Squat (115/75)(75/55)
1 Box Jump Over
2/2, 3/3, etc.

Stimulus/Focus: Oh, my legs! Just keep moving. They’ll feel better when you are finished . . . okay, not really! 🙂

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Ring Work/Review the Movements

WOD: For Time (20 Minute Cap)
50 Air Squats
25 Ring Rows
40 Air Squats
20 Toes to Rings
30 Air Squats
15 Ring Pull Ups
20 Air Squats
10 Ring Dips
10 Air Squats
5 Ring Muscle Ups

Stimulus/Focus: Opposing muscle groups. Basic and advanced movements. Time to play on the rings. Try to do all squats unbroken. Break ring work as needed, but try to do large sets.

Cool Down: ROMWOD