Author: pwsadmin

Warm-up: Coach’s Choice

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

WOD: 5 Minute AMRAP
Max Hang Cleans (60% of your 1 RM)

Stimulus/Focus: Just Go! It is only five minutes!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Handstand Walk

WOD: 20 Minute AMRAP
10 Toes to Bar
20 Pistols
30′ Handstand Walk

Stimulus/Focus: This is an advanced gymnastics WOD. Find movements and reps that will challenge you in each area. Put time in practicing new skills and have fun!

Cool Down: Tabata Chin Over the Bar Holds

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 10)
Use 50%-60% for all sets. Lift on a 3-minute clock.

WOD: 21-15-9 (9 minute cap)
Deadlifts (275/185)
Inverted Burpees

Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it!

Cool Down: 4 Rounds
100 Meter Run
10 Bottoms Up Kettlebell Presses (5 on each side)

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (20 Minutes to Find 1 RM)

WOD: 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
*Use DBs for all movements. Choose your own weight, but you can only have one pair. You’ll use one for weighted pull ups, 2 for push ups on dumbbells, and 2 on shoulders for squats.

Stimulus/Focus: Basic movements with a twist! Challenge yourself. Aim for 8-10 rounds.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (Work the Skill)

WOD: 21-18-15-12-9-6-3 (20 Minute Cap)
Power Clean (95/65)
200 Meter Run After Each Round of Power Cleans
*End on a run

Stimulus/Focus: This WOD will be tough on the legs. Work speed under the bar on PCs. Try to do big sets-break no more than twice during each longer round and strive to keep shorter rounds unbroken.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Practice the flash at the bottom. Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 18 Minute AMRAP
10 Deadlifts (225/155)
10 KB Swings (1.5/1)

Stimulus/Focus: This will be taxing on your grip. You may want to do deadlifts in singles to save it for the unbroken KB swings. Aim for 12 or more rounds. Challenge yourself to get 1 round per minute.

Cool Down: Tabata Goblet Squats (1.5/1)

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: For Time
20 Ring Dips
40 Double Unders
20 Ring Pull Ups
40 Double Unders
20 Ring Push Ups
40 Double Unders
20 Toes to Rings
40 Double Unders
20 Ring Rows
40 Double Unders

Stimulus/Focus: Time to work skills! No cap, but aim for less than 15 minutes. Give one minute of effort on double unders.

Cool Down: 5 Muscle Ups or Progressions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (8 x 8 x 8 x 8)
Start at 70’% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (12 Minute Cap)
20 Wall Balls (20/14)
10 Deadlifts (185/135)

Stimulus/Focus: Leg crusher! Challenge yourself to go unbroken if possible!

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Work to WOD Weight

WOD: Ten 2-Minute Rounds
1 Snatch (80%)
100 Meter Sprint

RX+: Hold a plank until the next round starts.

Stimulus/Focus: This WOD is meant to be heavy, but fast. Be set on the bar at the top of each minute. Run as fast as possible. Push to get each round done in about 45 seconds.

Cool Down: Tabata Handstand Hold

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 30 Minute EMOTM
Minute 1: Max Effort Rope Climbs
Minute 2: ME Alternating KB Snatch (1.5/1)
Minute 3: ME Box Jumps (24/20)

Score: Total Reps

Stimulus/Focus: This WOD will not be a fast metcon. Your arms will be tired from the snatch. Your legs will be tired from the box jumps. This will make rope climbs difficult. Focus on your technique and spend the time improving your skill.

Cool Down: Tabata L-Hangs