Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Goat Work: Spend 15 minutes working on goats-double unders, rope climbs, pull ups, box jumps, mobility, etc.

WOD: Partner 30 Minute AMRAP

100 Double Unders

90 Slam Balls (30/20)(20/15)

80 Alternating Lunges

70 Alternating Dumbbell Snatches (50/35)(35/20)

60 Ab Mat Sit Ups

50 Wall Balls (20/14)(14/10)

40 Strict Push Ups

30 Ground to Overhead (45/25)(25/15)

20 Toes to Bar

10 Rope Climbs

Stimulus/Focus: One partner works, one partner rests. Divide the work however you would like. Must complete each movement in the order listed above.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Clean Grip Deadlift

5 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: For Time (16 Minute Cap)

15-12-9-6-3

Deadlifts (275/185)(185/135)

Burpee Pull Ups (6″ Target)

Stimulus/Focus: This weight should be heavy. You will likely complete the deadlift reps in singles. If you cannot do a burpee pull up, do a burpee and then step up on a riser to decrease the jumping distance.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT (18 Minute Cap)

7 Wall Walks

14 Front Squats (165/115)(115/75)

21 American Kettlebell Swings (2/1.5)(1.5/1)

Stimulus/Focus: This workout should be heavy and challenging. Think about weights that allow you to complete the front squats in two sets and the KB swings in three sets. Choose scales that maintain that stimulus for you. The time domain is there to allow you to push yourself.

Cool Down: 400 Meter Run

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Stimulus/Focus: Find a weight that you can maintain for all 36 reps. Each round must be unbroken. If you miss a set, the set must be reattempted and completed successfully for RX. Find a weight that challenges you to do this. Score is the weight used and the time to complete the reps. There is no time cap, but aim for under 15 minutes.

Cool Down: 4 Rounds

25 Ab Mat Sit Ups

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Double Under Practice: Spend 15 minutes working on double unders and skill/progressions

WOD: 10 RFT (30 Minute Cap)

9 Thrusters (95/65)(65/45)

35 Double Unders

Stimulus/Focus: This is a repeat open WOD. Try to do each set of thrusters unbroken. If not, take only one break. Give yourself time to struggle through double unders.

Cool Down: 400 Meter Walk/ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Time Cap)

21-15-9

Toes to Bar

Burpee Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: Try to do each round of toes to bar in three or fewer sets. Find a steady pace on the burpee box jump overs.

Cool Down: 3 Rounds

15 GHD Extensions

5 Bike Calories

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2 minute clock.

WOD: 3 RFT (20 Minute Cap)

30 Dumbbell Push-Ups (35/20)(20/15)

30 Dumbbell Box Step-Ups (35/20)(20/15)(24/20)

Stimulus/Focus: This is a manageable weight. Focus on good form on push ups and try to do big sets on your step ups. A full grip must be maintained on the dumbbell during the step ups.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Clean

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for a single.

WOD: Badger

3 rounds for time of:

30 squat cleans

30 pull-ups

Run 800 meters

95lb/65lb

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

click here

Stimulus/Focus: Have fun with this Hero WOD!

Cool Down: Spend time with friends and family this Memorial Day!

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!