Author: pwsadmin

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: Handstand Push Up Skill Work

WOD: 25 Minute AMRAP
10 Wall Balls  (20/14)
25′ Handstand Walk
100 Meter Run

Teen/Masters RX: 14/10
Masters RX: Bear Crawl

Stimulus/Focus: This workout is a little bit of everything–weightlifting, gymnastics, metabolic conditioning. Use the time to practice the  more advanced skill and push hard on the more basic movements.

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Snatch (2 x 2 x 2 x 2 )

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

WOD: 5 RFT (15 Minute Cap)
5 Snatch (95/65)
10 Toes to Bar
20 Double Unders

Teen/Masters RX: 65/45

Stimulus/Focus: This will tax you cardiovascularly. Try to do all work unbroken. Rest in between movements as needed to make this happen.

Cool Down: 3 Rounds
10 Supermans (2-second holds)
5 Bike Calories

Warm-up: Coach’s Choice

Strength/Skill: Review the Movement

WOD: Deadlift (10 x 10)

Lift on a 3-minute clock. Use 60% for all sets.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (5 x 4 x 3 x 2 x 1)

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

WOD: 10 Minute AMRAP
3 Front Squats (95/65)
6 Box Jumps (24/20)

RX+: 155/105; 30/24
Teen/Masters RX: 65/45; 24/20
Teen/Masters RX+: 95/65; 24/20

Stimulus/Focus: Leg crusher. Short rep scheme should allow you to keep moving. Aim for 12-15 rounds.

Cool Down: Tabata Couch Stretch

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (6 x 6)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: For Time (20 Minute Cap)
500-400-300-200-100 Meter Run
50-40-30-20-10 Strict Push Ups

Stimulus/Focus: Opposing muscle groups at work. Push hard on the run. The push ups will give you time to rest your lungs. Do the push ups perfectly. Keep small sets to help you maintain good form.

Cool Down: 3 Rounds
100 Meters
5 Strict Chest to Bar Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )

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

WOD: 20 Minute AMRAP
4 Deadlifts (165/115)
6 Pull Ups
8 Burpees over the Bar

Teen/Masters RX: 115/75

Stimulus/Focus: Short rep scheme, long time domain. This should allow you to do all work unbroken and quickly. Break as needed between movements. Aim for 10 rounds.

Cool Down: 3 Rounds
100 Meter Row
10 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: -21-15-9- (16 Minute Cap)
Overhead Squats (95/65)
Slam Balls (30/20)
*Run 400 meters at each dash (total of four 400s)

Teen/Masters RX: 65/45; 20/15

Stimulus/Focus: This will be a cardio burn. Aim to do all work in no more than 2 sets.

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

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 15 Minute AMRAP
5 Dumbbell Power Snatches (50/35)(Left Side)
5 Dumbbell Overhead Step Lunges (50/35)(Left Side)
5 Dumbbell Power Snatches (50/35)(Right Side)
5 Dumbbell Overhead Step Lunges (50/35)(Right Side)
2 Rope Climb

Teen/Masters RX: 35/20

Stimulus/Focus: Time to work a few movements we don’t do often. Try to do all work on one side without breaking. Rest as needed before starting the other side. Practice efficiency on the rope.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (2 x 2 x 2 x 2 x 2 )

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

WOD: For Time (15 Minute Cap)
25 Power Cleans (95/65)
50 Kettlebell Swings (1.5/1)
100 Ab Mat Sit Ups
50 Kettlebell Swings (1.5/1)
25 Power Cleans (95/65)

RX+: 135/95; 2/1.5
Teen/Masters RX: 65/45; 1/25#
Teen/Masters RX+: 95/65; 1.5/1

Stimulus/Focus: This will be challenging on your grip. You may want to do singles on the power cleans to save your grip for the KBs. Do larger sets of those. Maintain a steady pace on the ab mat sit ups.

Cool Down: 4 Rounds
100 Meter Farmer’s Carry with KB (from WOD)(Switch hands at the halfway mark)
10 Goblet Squats