Author: pwsadmin

Warm-up: Coach’s Choice

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

WOD: 9 Minute AMRAP
6 Overhead Squats (95/65)
3 HSPUs

RX+: 135/95; deficit
*Male-two 45# on each side
*Female-one 45# on each side

Stimulus/Focus: The short rep scheme will allow you to keep moving. Aim for 9 rounds. If you are not proficient on HSPUs find a scale that allows you to keep moving. If you can do them as RX, push yourself to do that, even if you won’t get many rounds.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Handstand Push Ups: Work the Skill (Focus on Deficit)

WOD: For Time
50 Kettlebell Swings (1.5/1)
50 Med Ball Cleans (20/14)
50 Slam Balls (30/20)

Stimulus/Focus: Mini chipper time! Take short breaks when needed. Aim for less than 10 minutes.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 30-20-10
Deadlift (135/95)
Double Unders
Burpees

Stimulus/Focus: This WOD is meant to be light and fast. It wll tax you cardiovascularly. Aim for less than 12 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (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
4 DB Floor Press (50/35)
8 DB Step Lunge (50/35)
*DBs must touch shoulders*

Stimulus/Focus: This WOD will challenge your core stability. You will not be able to rely on your dominate side. Aim for 8 rounds.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Push Press (4 x 4)
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.

WOD: 5 RFT
50 Double Unders
15 Push Press (75/55)
10 Toes to Bar

Stimulus/Focus: This WOD will be taxing on your shoulders and breathing. Find a place to rest both. Try to be consistent. Aim for 20-25 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

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

WOD: 12 Minute AMRAP
4 Deadlifts (275/185)
8 Wall Balls (20/14)(12/10)

Stimulus/Focus: This WOD is meant to be heavy and hard. It will challenge you muscularly and cardiovascularly. Aim for 6-8 rounds.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

Strength/Skill: Rope Work

WOD: 5-Person Team WOD
*Complete 75 Rope Climbs for Time
*Accumulate AMRAP of:
-GHD Sit Ups
-Ring Dips
-Bike Cals

Each team will have one rope, one bike, one GHD and one set of rings. Strategize however you would like. There are two separate scores-time and reps.

Stimulus/Focus: Have fun working skills we don’t get to incorporate often with a team!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT
3 Push Jerk (115/75)
6 Pull Ups
9 Air Squats

RX+: 135/95; Chest to Bar

Stimulus/Focus: Push, pull, Squat . . . all the the things. Aim for unbroken work and quick transitions. Load is moderate. Strive for less than 20 minutes.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

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

WOD: 15-12-9-12-15 (20 Minute Time Cap)
Power Snatch (95/65)
Toes to Bar

Stimulus/Focus: This WOD is light to moderate in load and advanced in gymnastics. The rep scheme is short to encourage you to aim for bigger sets. Try to avoid singles for the win on this one.

Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice

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

WOD: For Time
400 Meter Run
100 Meter Walking Lunge
100 Back Squats (95/65)
100 Meter Walking Lunge
400 Meter Run

Stimulus/Focus: This WOD will be hard on the legs. Find a pace you can maintain. Aim for less than 20 minutes.

Cool Down: Gymnastics Reps