Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Thruster (4 x 4 x 4 x 4 )
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: Fran Your Way-Choose 1! (12 Minute Cap)

Option 1: Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

Option 2: Strict Fran
21-15-9
Thrusters (95/65)
Strict Pull Ups

Option 3: Heavy Fran
21-15-9
Thrusters (135/95)
Chest to Bar

Stimulus/Focus: Today is “Fran Your Way.” If you don’t have a Fran time-or would like to try to PR today, go for it. If you would like to try one of the other options, that is fine as well. Whatever you choose, the time cap is 12 minutes. Have fun!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Snatch (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 Minute AMRAP
5 Snatch 75/55
5 Munchkin Burpees

Stimulus/Focus: This is a sprint. Don’t stop. Keep moving. Aim for 8-10 rounds.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 10 x 10)
Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 21-15-9 (20 Minute Time Cap )
Deadlifts (225/155)
L-Pull Ups

Stimulus/Focus: The WOD will be taxing on your grip. You may want to do everything in singles to save it. There are numerous scales for the L-Pull Up. Find one that challenges, but does not frustrate, you.

Cool Down: 3 Rounds
100 Meter Run
10 Banded Good Mornings
5 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (6 x 6 x 6 x 6 )
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time
50 Med Ball Cleans (20/14)
25 Push Jerks (155/105)
50 Med Ball Cleans (20/14)
*Top of each minute: 2 Burpees

Stimulus/Focus: Embrace the suck! No time cap. Got to finish this fun one!

Cool Down: Find a Partner and Do 100 Ab Mat Wall Ball Pass Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: Chipper for Time (45 Minute Cap)
100 Double Unders
90 Step Lunges
80 HRPUs
70 Wall Balls (20/14)
60 Slam Balls (30/20)
50 KB Swings (1.5/1)
40 Buprees
30 Chest to Bar
20 Pistols
10 Ring Muscle Ups

Stimulus/Focus: Chipper time! Move well. Break your work into manageable sets in order to keep moving. Take very short breaks.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 5 )
Use 75% for all sets. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)
50-40-30-20-10
Floor Press (95/65)
10-20-30-40-50
Ab Mat Sit Ups

Stimulus/Focus: Laying on the floor all the WOD long! Have fun with this one!

Cool Down: 50 Superman Holds (2 seconds)

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM)

WOD: 9-6-3 (10 Minutes)
Power Cleans (80%)
Bar Muscle Ups

Stimulus/Focus: This WOD is designed to give you a chance to work on bar muscle ups. The two movements will be taxing on your grip, so you may want to do small sets or even singles, to keep moving.

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

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (6 x 6)
Use 80% for all sets. Lift on a 3-minute clock.

WOD: Five Rounds (4-Minutes Each)
Max Unbroken Pull Ups
Max Unbroken Overhead Squats (95/65)

Score=Total Reps

Stimulus/Focus: This WOD will tax your shoulders, but it will be more of a mental workout than anything else. How long can you hang on and keep moving?

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (6 x 6)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
3 Back Squats (135/95)
9 Pull Ups
27 Double Unders

RX+: 165/115; chest to bar

Stimulus/Focus: This WOD has all the things-weightlifitng, gymanstics and cardio! Aim for 5-6 rounds.

Cool Down: Tabata Strict Push Ups/Plank Hold

Warm-up: Coach’s Choice

Strength/Skill: Split Snatch (10 Minutes to Find Heavy for the Day)

WOD: 20 Minute EMOTM
Even: 2 Split Jerks (90%)
Odd: 10 Calories (Row)

Stimulus/Focus: Time to work the heavy split jerk without being rushed. The intent of the row is to make you taxed before lifting heavy. The score for the workout is your weight used, but you can only click RX if you get all 10 calories in each round.

Cool Down: ROMWOD