Author: pwsadmin

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08 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean (6-5-4-3-2-1)
Start at 70% and get AHAP. Lift on a 3 minute clock.
 
WOD: 5 Rounds
6 Power Cleans (135/95)
12 Kettlebell Swings (1.5/1)
24 Double Unders
 
Stimulus/Focus: This WOD is meant to be moderate in load. It will be very grip intensive. Consider singles on the cleans to save your grip for kettlebell swings. Try to go unbroken on those, but if not strive for no more than 2 sets per round.
 
Cool Down: 3 Rounds
20 Seconds Achilles Wall Stretch (per side)
5 Strict Pull Ups
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05 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Row mechanics
 
WOD: 15 Minute AMRAP
5 Burpees
10 Sit Ups
20 Double Unders
100 Meter Run
 
Stimulus/Focus: This WOD is meant to push you cardiovascularly. Aim for 6 rounds.
 
Cool Down: Tabata Bar Hangs
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03 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (5 x 5 )
Use 85% for all sets. Lift on a 3-minute clock.
 
WOD: 10 Minute AMRAP
5 Deadlifts (165/115)
5 Box Jumps (24/20)
 
Stimulus/Focus: This WOD is moderate in weight and height. Aim for 15 rounds.
 
Cool Down: Tabata Banded Stretches
4 Rounds Achilles
4 Rounds Hamstring
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02 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Shoulder Press (3 X 3 )
Use 80% for all sets. Lift on a 2- minute clock.
 
WOD: 21-18-15-12-9-6-3
Shoulder Press (65/45)
Strict Push Ups
 
RX+: 95/65
 
Stimulus/Focus: This WOD will be muscularly fatiguing. Plan strategic breaks to avoid muscle failure.
 
Cool Down: 500 Meter Row
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01 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)
 
WOD: 9-15-21
Back Squat (95/65)
Slam Ball (30/20)
 
Stimulus/Focus: This WOD is meant to be light, fast and unbroken. Focus on quick transitions and aim for less than 8 minutes.
 
Cool Down
4 Rounds
5 Burpees over the Bar
100 Meter Run with Slam Ball (30/20)
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28 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (5 x 2)
Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.
 
WOD: For Time
10-8-6-4-2
Complex (75/55)
500-400-300-200-100
Meter Run
 
*Complex: Power Snatch, Hang Snatch, and OHS
Stimulus/Focus: This WOD is light in volume and load. Push yourself to move quickly.
 
Cool Down: Four Minutes Banded Stretches
*Shoulder Distraction
*Hip Flexor
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27 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Max Height Box Jump
 
WOD: 3 RFT (15 Minute Time Cap)
9 Burpees over the Box
15 Calorie (Row, Bike, Skierg)
21 Kettlebell Swings (1.5/1)
 
Stimulus/Focus: This WOD is going to tax you cardiovascularly. Push through and move as fast as you can. It is supposed to be a sprint.
 
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
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26 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean
 
WOD: 14 Minute AMRAP
4 Power Cleans (135/95)
8 Toes to Bar
 
Stimulus/Focus: This WOD is moderate in weight and skill. Focus on being fast on the bar and stringing together toes to bar.
 
Cool Down: Tabata Supermans

 

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25 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (6 x 2 )
Use 75% of your 1 RM. Lift on a 2-minute clock.
 
WOD: 10 1-Minute Rounds
25 Air Squats
ME Split Jerks (95/65)
 
Score=Total Reps (Squats and Split Jerks)
 
RX+: 135/95
Stimulus/Focus: Aim for fast, but correct, full range of motion air squats to give you as much time to be on the bar as possible.
 
Cool Down: Tabata Candlestick Raises