Author: pwsadmin

Warm-up: Coach’s Choice

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

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

WOD: 100 Floor Press for Time (115/75)

*Every minute on the minute, stop and do 5 air squats*20 Minute Cap
RX+: 155/105

Teen/Masters: 75/55

Teen/Masters RX+: 115/75

Stimulus/Focus: Muscular fatigue. Staying with one movement doesn’t give your muscles a chance to rest. Use the top of the minute squats to get a quick break, then transition back to the floor press quickly.

Cool Down: 4 Rounds

5 Strict Pull Ups

10 V-Ups

Warm-up: Coach’s Choice

Strength: Back Squat (4 x 6)

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

WOD: 5 RFT (20 Minute Cap)
5 Handstand Push Ups
10 Back Squats (115/75)
15 Pull Ups
20 Double Unders

RX+: Strict HSPUs; 155/105; C2B
Teen/Master RX: 75/55
Teen/Master RX+: Strict HSPUs; 115/75; C2B

Stimulus/Focus: This workout has a little bit of everything–push, pull, squat; gymnastics, weightlifting, metabolic conditioning. Everything should be unbroken with the exception of the pull ups. Try not to do more than 2-3 sets for those.

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

Warm-up: Coach’s Choice

Strength/Skill: Clean (4 x 3 Singles)

Use 80% for all lifts. Drop each rep from the top. Work on the quick reset. Lift on a 2-minute clock.

WOD: 15 Minute GAFAP
1 Clean (80%)
1 Wall Walk
2/2, 3/3, etc.

Stimulus/Focus: This WOD will be tough mentally. The barbell should be heavy. The wall walk will tax your shoulders and breathing.

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

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

Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP
5 Push Jerk (95/65)
5 Box Jump (24/20)
*Rest 2 Minutes after the 8 Minute AMRAP*

Teen/Masters RX: 65/45

Stimulus/Focus: The workout is light and fast. Work should be unbroken. Aim for 12 rounds.

8 Minute AMRAP
5 Push Jerk (135/95)
5 Box Jumps (30/24)

Teen/Masters RX: 95/65

Stimulus/Focus: This WOD is moderately challenging in load/height. Try to do work unbroken. Aim for 8-10 rounds.

Cool Down: Tabata Chin Over the Bar Holds

Warm-up: Coach’s Choice

Strength/Skill: Handstand Push Up/Pull Up Skill Work

WODMetcon: 20 Minute AMRAP
10 Pull Ups
100 Meter Run
20 Alternating Step Lunges
200 Meter Run
10 HRPUs
100 Meter Run
20 Air Squats
200 Meter Run

RX+: Chest to Bar; Handstand Push Ups

Cool Down: ROMWOD

Warm-up: Coach’s Choice

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

Start at 75% and get AHAP. Lift on a 2-minute clock.

WODMetcon: 15 Rounds (20 Minute Cap)
10 Double Unders
10 Ab Mat Sit Ups
1 Deadlift (275/185)
*Increase the deadlift by 1 rep after each round

Teen/Masters RX: 185/135

Stimulus/Focus: Light and fast work with a heavy barbell to split it up. Try to do all work unbroken with the excption of the deadlifts. You may want to do those in singles.

Cool Down: 4 Rounds
100 Meter Run
10 Superman Holds (2-seconds)

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (6 x 4)

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

WODMetcon: For Time (20 Minute Cap)
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)
800 Meter Run
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)

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

Stimulus/Focus: This should be a gasser! The low rep scheme allows you to push hard and keep moving. All work should be done unbroken.

Cool Down: 3 Rounds
Farmer’s Carry (Rig to Rower-Switch-and Back)(KB from WOD)
5 Chest to Bar Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )

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

WOD: For Time (25 Minute Cap)
-21-15-9-
Back Squat (95/65)
*Run 800 Meters at each (-)

RX+: 135/95
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65

Stimulus/Focus: This is a leg workout! Run fast (that is relative right?) and do all squats unbroken.

Cool Down: 4 Rounds of Couch Stretch
*Spend 20 seconds on each side and repeat for a total of four times

Warm-up: Coach’s Choice

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

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

WOD: 15 Minute AMRAP
3 Cleans (165/115)
6 Ring Dips
9 Kettlebell Swings (2/1.5)

Teen/Masters RX: 115/75; 1.5/1

Stimulus/Focus: This WOD is desigened to be more challenging. The cleans will likely be done in singles. The ring dips might be as well. Do those in as large of sets as you can-unbroken if possible. Aim to do all the KBs without breaking. Strive for 7-8 rounds.

Cool Down: Tabata Chin Over the Bar Holds

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1 )

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

WOD: 4 RFT (40 Minute Cap)
20 Shoulder Press (65/45)
40 Buprees
60 Double Unders

Teen/Masters RX: 45/35

Stimulus/Focus: This workout will not be gentle on your shoulders. Find places to break that will allow you to avoid muscular failure of that tiny muscle group. The increased time domain is to allow people to struggle through the longer rep scheme when you really want to quit. If scaling the shoulder press weight, think about a weight you can do in two sets.

Cool Down: 5 Rounds
5 Burpees
10 Double Unders
*Just kidding!*

3 Rounds
10 Candlestick Raises
20 Flutter Kicks
*Better?*