Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4

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

WOD: This is a three-part WOD. The three 5-minute AMRAPs will have 2 minutes of rest between them.

5 Minute AMRAP

10 Floor Press (95/65)(65/45)

5 Strict Pull Ups

5 Minute AMRAP

10 Floor Press (115/75)(75/55)

5 Chest to Bar

5 Minute AMRAP

10 Floor Press (135/95)(95/65)

5 Pull Ups

Stimulus/Focus: Make sure to choose weights that get heavier and gymnastics movements that get easier in each round.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 minutes playing on the rings.

WOD: 30 Minute AMRAP

400 Meter Run (6 Laps Inside)

1 Ring Muscle Up

1000/900 Meter Bike Erg

1 Ring Muscle Up

500/450 Meter Row

1 Ring Muscle Up

25/20 Calorie Assault Bike

1 Ring Muscle Up

Stimulus/Focus: Thirty minutes is a long time domain. Find a steady pace and keep moving. Choose a muscle up progression that challenges you.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.

WOD: 21-18-15-12-9-6-3 (15 Minute Time Cap)

Deadlifts (155/105)(105/85)

Box Jumps Overs (24/20)

*Masters may step up. Everyone must step down.

*RX+: (225/155)(155/105) and 30/24

Stimulus/Focus: This workout will be taxing on the legs. Aim to complete each set of deadlifts unbroken or in no more than two sets. Find a steady pace on your box jump overs and try to keep moving.

Cool Down: 3 Rounds

100 Meter Run

5 Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

4 x 4 x 4 x 4 x 4 x 4

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

WOD: 5 RFT (14 Minute Time Cap)

4 Shoulder Press (95/65)(65/45)

8 Burpees Over the Bar

12 Front Rack Lunges (95/65)(65/45)

Stimulus/Focus: Complete barbell work unbroken. Move quickly on the burpees. Rest between movements.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: Hang Power Snatch

1 x 1

Stimulus/Focus: Spend 10 minutes getting as heavy as you can on the hang power snatch.

Hang Power Snatch

1 x 10

Stimulus/Focus: 10 minute EMOM. Complete one hang power snatch each minute. Use 80% of your heaviest from today.

WOD: 15 Minute AMRAP

9 Strict Pull Ups

15 Hang Power Snatch (75/55)(55/35)

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

RX+: Strict Chest to Bars, (135/95)(95/65); (30/20)(20/14)

Stimulus/Focus: Take quick breaks when needed. Try to keep moving the entire 15 minutes. Aim for 4-5 rounds.

Cool Down: Tabata Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Paused Back Squat

4 x 3

Stimulus/Focus: Use 75% of your current 1 RM for all sets. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock.

WOD: Six 3-Minute Rounds

20 Kettlebell Goblet Squats (1.5/1)(1/25#)

10 Burpee Box Jump Overs (24/20)

*Masters can step up. Everyone must step down.

Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to rest as you can before repeating. You will have how much time is left in the three-minute round to rest. The faster you work, the more time you have to rest.

Cool Down: 4 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Find your progression and spend 10 minutes working the skill. Choose a number of reps (or rep) and complete it every minute on the minute for 10 minutes.

WOD: 30 Minute AMRAP

500/450m Row

30 Walking Lunges

400 Meter Run

30 Ab Mat Sit Ups

Stimulus/Focus: This is just a long cardio session. Find a pace and keep moving.

Cool Down: Tabata Supermans (2-Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4 x 4

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

WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)

AMRAP

50 Double Unders

20 Kettlebell Swings (1.5/1)(1/25#)

Max Toes to Bar in Remaining Time

Stimulus/Focus: Try to go unbroken on your buy-in reps so you can get to the reps that count-toes to bar. If you can’t go unbroken, complete the reps in two sets. You’ll have a separate score for each round. Toes to bar are the only reps that count in your score.

Cool Down: Alternating Tabata

Wall Angels

Achilles Stretches

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

15 x 1

Stimulus/Focus: Complete one pause jerk (2-seconds in the receiving position-legs bent/barbell locked out overhead) every 45 seconds. Use 75% for all lifts.

WOD: 12 Minute AMRAP

4 – 8 – 12 – …

Hang Power Cleans

Shoulder to Overhead

Alternating Back Rack Lunges

*Add 4 reps to each movement each round.

*RX: (95/65)(65/45)

Stimulus/Focus: This is a tough workout on your grip. Take short breaks when needed and work on efficient transitions.

Cool Down: Tabata Russian Twists