Author: pwsadmin

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

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (4 x 8)

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

WOD: 20 Minute AMRAP
5 Dumbbell Shoulder Press (50/35)
10 Weighted Box Step Overs (50/35)(24/20)
*Use two dumbbells for both movements.
*On weighted step overs, both feet must touch the top of the box and the DBs must be in the hands at your sides (not resting on the shoulders)

Teen/Masters RX: 35/20

Stimulus/Focus: This is a heavy and slow workout. The long time domain is set to allow for rest. You may not be able to do the presses or step overs unbroken, but try not to break more than once.  Aim for 8-12 rounds.

Cool Down: Tabata Russian Twists (with DB if possible!)

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )

Start at 70% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.

Complex=High Hang Snatch, Hang Snatch, Snatch

WOD: 6 RFT (15 Minute Cap)
6 Power Snatch (95/65)
12 Buprees over the Bar

Teen/Masters RX: 65/45

Stimulus/Focus: This should be a fast moving workout. Try to do all work unbroken. Rest as needed to keep your reps together.

Cool Down: 5 Minutes of Shoulder Stretching and Mobility

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 7 Minute AMRAP
7 Dumbbell Push Jerk (50/35)
1 Rope Climb

Teen/Masters: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 6 rounds.

7 Minute AMRAP
7 Dumbbell Squats (50/35)(DBs can rest on shoulders or you can hold them in the front rack position)
1 Rope Climb

Teen/Masters RX: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 5 rounds.

7 Minute AMRAP
7 Dumbbell Thrusters (50/35)
1 Rope Climb

Teen/Masters RX: 35/20

Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 4 rounds.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (50/35)
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review Floor Press and Load 60% for the WOD

WOD: 5 Four-Minute Rounds for Reps
Max Effort Unbroken Floor Press (60% of 1 RM)

Stimulus/Focus: Push yourself as hard as you can in each round. Work until failure. Your score is the total reps in all five rounds.

Cool Down: ROMWOD

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: Get Ready to Work!

WOD: The Don For time:
66 Deadlifts, 110#
66 Box jump, 24″
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders

In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click here

Stimulus/Focus: Hero WOD time! Push hard and have fun with this one!

RX: Deadlift (115/75); BJ (24/20); KB (1.5/1); Thrusters (55/35); Wall Balls (20/14)

Teen/Masters RX: 75/55; BJ 24/20;  KB (1/25#); Thrusters (35/25); Wall Balls (14/10)

Cool Down: Enjoy your Memorial Day with Family and Friends

Warm-up: Coach’s Choice

Strength/Skill: Snatch (10 x 10 x 10 )

Use this time to work barbell cycling with light weight. Lift on a 3-minute clock.

WOD: Out and Back For Time (30 Minute Clock)
20 Snatch 75/55
40 Burpees
60 Slam Balls (30/20)
80 Ab Mat Sit ups
100 Double Unders
80 Ab Mat Sit Ups
60 Slam Balls (30/20)
40 Burpees
20 Snatches (75/55)

Teen/Masters RX: 20/15 slam ball and 55/35 barbell

Stimulus/Focus: This entire workout will tax your lungs.  Try to do big sets on the snatches, slam balls, and dubs–aim for 2-3 sets per movement if possible. Shoot for steady work on the burpees and ab mat sit ups–just don’t stop.

Cool Down: 400 Meter Run with Slam Ball from WO

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 )

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

WOD: 16 Minute AMRAP
4 Floor Press (135/95)
8 Toes to Bar

Teen/Masters RX: 95/65
RX+: 185/135
Teen/Masters RX+: 135/95

Stimulus/Focus:  A press and a pull. Shoulders are going to be spent. Try to do the work unbroken. Aim for 10-12 rounds.

Cool Down: Tabata Superman Holds