Author: pwsadmin

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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
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24 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (Time to Work on Positions)
 
WOD: 2 RFT (40 Minute Time Cap)
400 Meter Farmer’s Carry (25/15 in each hand–carried on edges)
40 Double Unders
40 Deadlifts (155/105)
40 Pull Ups
 
Stimulus/Focus: This WOD is meant to test your mental fortitude and grip. They will both want to give out–keep pushing.
 
Cool Down:
2 Minutes Wrist/Forearm Stretches
2 Minute Plank Hold (Break when needed and accumulate hold time until you reach 2 minutes)