Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Clean Pull + Squat Clean

1 x 1

Stimulus/Focus: Use 10 minutes to find your heaviest complex.

Clean Pull + Squat Clean

10 x 1

Stimulus/Focus: Use 80% for all lifts. Complete one complex every 30 seconds for 5 minutes.

WOD: 10 Rounds (1 Minute Work/1 Minute Rest)

12/8 Calorie Bike (Alternate)

Max Med Ball Cleans in Remaining Time (20/14)(14/10)

Stimulus/Focus: Push as hard as possible on the bike to give yourself as much time as possible to accumulate med ball reps, which are the only reps that count. You will have 10 separate scores.

Cool Down: 3 Rounds for quality:

10 Side to side med ball throws, left

10 Side to side med ball throws, right

10 Lying windscreen wipers / Tucked legs

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing rope climb skills.

WOD: 20 Minute EMOM

Minute 1: Max Burpee Box Jump Overs (24/20)

Min 2: 1 Round of Cindy

Min 3: Max Double Unders

Min 4: Max Wall Walks

*Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Stimulus/Focus: Find rep counts that challenge you, but leave you able to repeat them in later rounds. You will have one total rep count for your score.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Four 5-Minute Rounds

200 Run

20 Wall balls (20/14)(14/10)

20 Burpees

Stimulus/Focus: Try to push hard on the work to give yourself as much time to rest as possible. You will repeat this four times and have four separate scores.

Cool Down: Tabata Partner Ab Mat Wall Ball Passes

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: Snatch

10 Minutes to Get Find Your Heavy for the Day

Snatch: 10 x 1

Stimulus/Focus: Complete one snatch every minute on the minute for 10 minutes. Use 90% of your heaviest from today.

WOD: 5 RFT (15 Minute Cap)

30 Double Unders

20 Wall Balls

10 V-Ups

Stimulus/Focus: Try to do all work unbroken or in two sets.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Ring Work: Spend 15 Minutes Playing on the Rings

WOD: 6 Minute AMRAP

1 – 2 – 3 – …

Ring Dip

*Row (7/5 Calories)

Rest 2 min

6 Minute AMRAP

2 – 4 – 6 – …

Ring Pull Ups

Bike (7/5 Calories)(Alternate)

Rest 2 min

6 Minute AMRAP

3 – 6 – 9 – …

Handstand Push Up

*Masters: Seated Dumbbell Presses (20/15)

100 Meter Run

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

12 Toes to Bar

12 Kettlebell Hang Snatches (6/6)(1.5/1)(1/25#)

12 Kettlebell (Goblet) Box Step Ups (24/20)

Stimulus/Focus: Try to go unbroken on your work, but take no more than one break within movements if needed. Aim for 5+ rounds.

Cool Down: 400 Meter Farmers Carry

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

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

WOD: Five Rounds (5 Minutes Work/1 Minute Rest)

20 Box Jumps (step down) (24/20)

25 Plate GTOH (45/25)(25/15)

30 Ab Mat Sit Ups

Max Strict Push Ups in Remaining Time

Stimulus/Focus: Find a steady pace and just keep moving. Break between movements, but not within them. Focus on perfect movement on strict push ups. You will have a separate score for each round–all reps are included in the score.

Cool Down: Alternating Tabata

*Russian Twists with Plate

*Superman Holds (20 Seconds)

Warm up: Coach’s Choice

Strength/Skill: Front Squat
4 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/25#)( 2 Kettlebells)

5 Burpees every time the kettlebells are placed on the ground.

Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.

Cool Down: 3 Rounds
5 Strict Chest to Bar
15 Candlestick Raises

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!