Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Clean (6 x 8)

Use 60% for all sets. Lift on a 4-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

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

Start at 60% and get AHAP. Hold a 2-second pause in the bottom. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
5 Overhead Squats (115/75)(75/55)
15 Kettlebell Swings (1.5/1)(1/25#)
45 Double Unders

Stimulus/Focus: You’re shoulders will thank you when you are done! Try to do work unbroken. Rest as needed between movements.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (4 x 4 x 4 x 4 x 4 x 4 )

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

WOD: 21-15-9-15-21 (12 Minute Cap)
Deadlift (135/95)(95/65)
Wall Balls (20/14)(14/10)
*RX+: (225/155)(155/105); (30/20)(20/14)

Stimulus/Focus: This workout will destroy your legs. Try to do all work unbroken and take short breaks in between movements.

Cool Down: 50 Ab Mat Wall 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: Shoulder Press (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 2 minute clock.

WOD: 8 Minute AMRAP
Max Effort Unbroken Shoulder Press (95/65)(65/45)
*Every break=25 Jumping Jacks
*Score is total shoulder press reps.

*Two minutes to rest before the next AMRAP.

8 Minute AMRAP
Max Effort Unbroken Hang Power Cleans (135/95)(95/65)
*Every break=30 Lunges
*Score is total number of hang power cleans.

Cool Down: Tabata Diagonal Plank Holds

Happy 45th Birthday Coach Lisa!

Warm-up: Coach’s Choice

Strength/Skill: Review the movement standards and get ready to work!

WOD: Lisa’s Birthday WOD: “Fabulous 45”
45 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 45  minutes-first movement listed is RX, second movement is RX+.
45 HRPUs/HSPUs
45 Deadlifts (65/45) (95/65)
45 Pull Ups (90 Jump Pull Ups)/C2B
45 Power Cleans (65/45) (95/65)
45 Ab Mat Sit Ups/GHD Sit Ups
45 Power Snatch (65/45) (95/65)
45 Air Squats/Pistols
45 Floor Press (65/45) (95/65)
45 Single Unders/Double Unders
45 Thrusters (65/45) (95/65)

Teen/Masters RX: 45/35
Teen/Masters RX+: 65/45

Stimulus/Focus: Have fun with a friend!

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (20 x 5)

Use 75% for all sets. Lift on a 2-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (8 x 4 )

Use 80% for all reps. Lift on a 2-minute clock.

WOD: 6 RFT (15 Minute Cap)
5 Floor Press (165/115)(115/75)
10 Burpees over the Bar

Stimulus/Focus: The weight is challenging. It will be even more challenging after the burpees. Do not work until failure. Break when needed. Find a steady pace on the burpees and just keep moving through those.

Cool Down: 500 Meter Row

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: 15 Minute GAFAP
1 Power Clean (165/115)(115/75)
2 Handstand Push Ups
*2/4, 3/6, 4/8

Masters Only: Seated DB Presses (35/20)

Stimulus/Focus: This workout should be challenging. The weight is heavy and the gymnastics difficult. Choose scales that are hard for you. If the RX is easy, then just push to go faster.

Cool Down: Tabata Mountain Climbers

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!