Author: pwsadmin

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (2 x 2 x 2 x 2 x 2 x 2 x 2 )
*Get AHAP for a double.

WOD:
7 Minutes of Burpees

Cool Down:
3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Clean Grip Deadlift (5 x 5 )
*Use 65% for all sets.

WOD:
For Time
150 Clean Grip Deadlifts (135/95)
EMOTM 20 Double Unders
*Score is Time

Cool Down:
3 Rounds
Banded Achilles Stretch
Banded Hamstring Stretch
*20 Seconds per side per movement

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (3 x 3 x 3 x 3 x 3)
*Start around 80% of your 1 RM.
WOD: Metcon (Time)
5 RFT
10 Power Cleans (115/75)
5 HSPUs
25 Air Squats
*RX+: 135/95, Strict HSPUs, Pistols

Cool Down:
3 Rounds
20 Second Banded Shoulder Distraction
20 Candlestick Raises

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat
(2 x 2 x 2 x 2 x 2 x 2 x 2)
*Get AHAP for a double.

WOD:
8 Minute AMRAP
8 Front Squats (95/65)
8 Strict Push Ups

Cool Down:
3 Rounds
20 Second Sink Stretch
10 V-Ups

Warm-up:
Coach’s Choice
Strength/Skill: Back Squat
(2 x 2 x 2 x 2 x 2 x 2 x 2)
*Get AHAP for a double.

WOD:
5 Minute AMRAP
1 Burpee
2 Box Jumps (24/20)
3 Kettlebell Swings (1.5/1)

Cool Down:
3 Rounds
20 Second Achilles Wall Stretch (each side)
200 Meter Row

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (15 Minutes to Work Positions)
*High Hang, Hang, Full
WOD: Triple Couplet for Time
3 Rounds
3 High Hang Snatch (65/45)
6 Pull Ups
3 Rounds
3 Hang Snatch (65/45)
6 Knees to Elbow
3 Rounds
3 Snatch
6 Toes to Bar

Cool Down:
3 Rounds
10 Banded Pull Aparts (Shoulders)
5 Bicep Curls (Barbell from WOD)

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 x 2)
*Get AHAP for a double.

WOD:
10 Minute Clock
Every 30 seconds: 5 Strict Push Ups
*Score=Total Reps

Cool Down:
Athlete’s Choice Shoulder Stretching (5 minutes)
Recovery Row (5 Minutes)

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 x 5 x 5 x 5)
*Start at 60% of your 1 RM

WOD:
21-15-9-15-21
Deadlifts (155/105)
Wall Balls (20/14)

Cool Down:
3 Rounds
10 GHD Wall Balls Sit Ups
10 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Rope Skill Work

WOD:
Partner WOD
5 Rounds for Time and Reps
Partner 1: 2 Rope Climbs
Partner 2: ME Double Unders
*Rep count = Double Unders Only

Cool Down:
Partner Choice