Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (10 x 2)

Use 90% for all sets. Lift on a 2-minute clock.

WOD: 5 Three-Minute Rounds
200 Meter Run with Wall Ball (20/14)
Max Effort Wall Balls (20/14)

Teen/Masters RX: 14/10

Stimulus/Focus: Running and wall balls both tax the legs and lungs. Run hard, but try not to rest too long before you start your wall balls. They don’t have to be unbroken. Just get as many in before the three minutes is up as you can.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 )

Start at 60% of your 1 RM and get AHAP. Maintain a 2-second pause in the bottom. Lift on a 3-minute clock.

WOD: 21-18-15-12-9-6-3 (25 Minute Cap)
Chest to Bar Pull Up
Front Squat (95/65)
Burpee

Teen/Masters RX: 65/45

Stimulus/Focus: This WOD is a grind.  You should be able to keep moving, but you won’t want to . . . just do it. Take short breaks.

Cool Down: 50 Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 5 )

Use 75% for all sets. Lift on a 3-minute clock.

WOD: 10 Two-Minute Rounds
*Sprint 100 Meters
*Walk/Jog Back
*Rest

Stimulus/Focus: Run each sprint as fast as you can to give you the most time to rest before running again.

Cool Down: Bike, row, or walk at an easy pace for 5 minutes.

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and row 500 meters to get ready for the fitness test.

WOD: Fitness Test

2 Minutes HRPUs
Rest 2 Minutes
2 Minutes Ab Mat Sit Ups
Rest 2 Minutes
2 Minutes Pull Ups
Rest 2 Minutes
2 Minutes Air Squats

Stimulus/Focus: Score is your total reps. Make sure to write in notes how many you did in each movement.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

WOD: Isabel

For Time:  30 Snatches, 135# / 95#

Stimulus/Focus: Benchmark time! Go for a PR! Any style snatch is allowed–muscle, power, split, full. Complete Isabel, then row/bike until everyone else is finished. The group will start the snatch strength together.

Teen/Masters RX: 95/65

Strength/Skill: Snatch (4 Two Minute Rounds)Time to work quick singles. Start at the weight you used for Isabel. Get three fast singles in each round. Add weight each round. These must be full snatches.

Cool Down: Clean up your gear and have a happy Tuesday!

Warm-up: Coach’s Choice

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

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

WOD: 3 RFT (20 Minute Cap)
50 Sumo Deadlift (95/65)
50 Slam Balls (30/20)
50 Double Unders

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

Stimulus/Focus: This is tough cardio WOD. You should do large sets of work with short breaks.

Cool Down: 3 Rounds
10 V-Ups
5 Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill)

Use this time to play around with the Turkish Get Up. Use KBs, DBs, SBs, Barbells. Try dynamic loading. Have fun with it!

WOD: 20 Minute EMOTM
Even: 2 Turkish Get Ups (1 Per Side)(50/35 Dumbbell)
Odd: Max Effort Pistols

Teen/Masters RX: 35/20

Stimulus/Focus: The TGU should be heavy and challenging. Get as many pistols in the odd minutes that you can. Your score is total number of reps (add TGUs and pistols together).

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (1 x 1 x 1 x 1 x 1 x 1 x 1)

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

WOD: 4 Four-Minute Rounds for Reps
400 Meter Run
ME Power Cleans @ 70%

Stimulus/Focus: Run as hard as you can each time. Do not rest on the run! Score is your total number of power clean reps over the four rounds.

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

Strength/Skill: Get Ready for Fran!

WOD: Fran 21-15-9 
Thrusters, 95# / 65# 
Pull-ups

Stimulus/Focus: Benchmark time! Go for a PR!

Teen/Masters RX: 65/45

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1 )

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

WOD: 5 RFT (15 Minute Cap)
10 Box Jumps (24/20)
20 Ab Mat Sit Ups
30 Double Unders

Stimulus/Focus: Jump, jump! Legs are going to be tired. Push hard and take advantage of the rest sit ups offer. Try to do all work unbroken.

Cool Down: 3 Rounds
5 Bike Cals
10 Banded Good Mornings