Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 15-10-5-10-15
Burpees
Pull Ups
*1 Rope Climb BETWEEN each round.

Stimulus/Focus: Embrace the suck! Aim for less than 12 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD movements and find a partner!

WOD: 1775 (Partner Version)
60-Minute AMRAP:
17 Power Cleans, 135/95
75 Squats

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Stimulus/Focus: Just keep moving! Have fun!

Cool Down: Happy 4th of July!

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
5 Split Jerk (115/75)
10 Toes to Bar
20 Double Unders

Stimulus/Focus: This WOD will be extremely taxing on the shoulders. Find a good pace and try to maintain it. Take short breaks when needed. Aim for 6-7 rounds.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift (20 Minutes to Find Your 1 RM)

WOD: 21-15-9
Sumo Deadlift (185/135)
Slam Balls (30/20)

Stimulus/Focus: This is a sprint. Go as fast as possible. Break when needed, but keep them short. Aim for less than 6 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (10 x 10 x 10 )
Use 60% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: For Time
50-40-30-20-10
Back Squat (95/65)
25-20-15-10-5
Push Press (95/65)

RX+: 135/95
Stimulus/Focus: Foundational movements. Move well. Aim for less than 15 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Thruster (6 x 6 x 6 x 6 x 6 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT
500 Meter Row
100 Double Unders
20 Thrusters (65/45)

Stimulus/Focus: Bye, bye ability to breathe! You have to find a place to catch your breath in this workout. Make sure to breathe through the movements. Aim for less than 25 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to WOD!

WOD: Two Benchmarks for Two Times
*150 HRPUs
*1-Mile Run

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
6 Deadlifts (225/155)
12 KB Swings (1.5/1)

Stimulus/Focus: This WOD will tax your grip. You may want to consider singles on the deadlifts to save your forearms for the KB. Aim for 8-10 rounds.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)
Lift on a 3-minute clock. Get AHAP.

WOD: Six 2-Minute Rounds
5 Snatches (95/65)
100 Meter Run
*Rest Remainder of 2-Minute Round
*Score is total reps completed; run = 5 reps

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (10 x 2)
10 Minute EMOTM-2 Reps @ 80%.

WOD: For Time
10-1 Complex (95/65)
*Power Clean
*Front Squat
*Split Jerk
1-10 Pull Ups

RX+: 155/105; chest to bar (no mixing)

Cool Down: Gymnastics Reps