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!
Author: pwsadmin
10 August 2018
Warm-up: Coach’s Choice
Strength/Skill: Power Clean and Power (Push) Jerk
(3 x 3 x 3 x 3 x 3 )
*Start at 75% of your 1 RM and get AHAP!
WOD: 5 RFT
5 DB Power Clean and Push Jerk (50/35)
3 Farmer’s Carry (Boxes to Wall and Back) (50/35)
3 Farmer’s Carry (Boxes to Wall and Back) (50/35)
Stimulus/Focus: Just a chance to practice movements with DBs. Works grip strength.
Cool Down: 3 Rounds
10 DB Squats
5 DB Bicep Curl
*Use one or both DBs as needed.*
10 DB Squats
5 DB Bicep Curl
*Use one or both DBs as needed.*
09 August 2018
Warm-up: Coach’s Choice
Strength/Skill: Back Squat
(5-10-15-10-5)
Use 80%, 70%, 60%, 70%, 80% of your 1 RM.
WOD: For Time (10 Minute Cap)
100 Back Squats (60% of your 1 RM)
*Can come out of the rack
*Can come out of the rack
Stimulus/Focus: This WOD will make you stronger and build your muscular stamina. Make sure to use the correct weights.
Cool Down:
ROMWOD
08 August 2018
Warm-up: Coach’s Choice
Strength/Skill:
Review the WOD movements
WOD: For Time
1 Round
50 Wall Balls (20/14)
50 Slam Balls (30/20)
50 Kettlebell Swings (1.5/1)
2 Rounds
25 Wall Balls (20/14)
25 Slam Balls (30/20)
25 Kettlebell Swings (1.5/1)
5 Rounds
10 Wall Balls (20/14)
10 Slam Balls (30/20)
10 Kettlebell Swings (1.5/1)
50 Slam Balls (30/20)
50 Kettlebell Swings (1.5/1)
2 Rounds
25 Wall Balls (20/14)
25 Slam Balls (30/20)
25 Kettlebell Swings (1.5/1)
5 Rounds
10 Wall Balls (20/14)
10 Slam Balls (30/20)
10 Kettlebell Swings (1.5/1)
Stimulus/Focus: This WOD is meant to be a struggle. Break your work into manageable sets and focus on keeping your breaks and transitions short.
Cool Down: 2 Rounds
Take each piece (one at a time) of your WOD equipment on a 100 meter run.
Take each piece (one at a time) of your WOD equipment on a 100 meter run.
07 August 2018
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(8 x 8 x 8 x 8 x 8 x 8 x 8 x 8)
Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Deadlifts (315/205)
8 Box Jumps (30/24)
100 Meter Run
8 Box Jumps (30/24)
100 Meter Run
Stimulus/Focus: This WOD is meant to be slow and heavy. Push yourself to find what weight and height that is for you. Aim for 5 rounds.
Cool Down: 3 Rounds
3 Strict Pull Ups
6 Strict Push Ups
3 Strict Pull Ups
6 Strict Push Ups
06 August 2018
Warm-up: Coach’s Choice
Strength/Skill: Thruster
(5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: For Time
4-3-2-1
Rope Climbs
16-12-8-4
Thrusters (95/65)*RX+: 155/105
16-12-8-4
Thrusters (95/65)*RX+: 155/105
Stimulus/Focus: The intent of this WOD is meant to be light and fast. Aim for efficient rope climbs and try not to break your thrusters into more than two sets each round.
Cool Down: 4 Rounds
100 Meter Run
10 Ab Mat Sit Ups
100 Meter Run
10 Ab Mat Sit Ups
04 August 2018
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!
03 August 2018
Warm-up: Coach’s Choice
Strength/Skill: Hang Clean
(3 X 2 X 1 X 1 X 1)
WOD: 6 RFT
100 Meter Run
3 Hang Cleans (135/95)
6 Pull Ups
9 Burpees
3 Hang Cleans (135/95)
6 Pull Ups
9 Burpees
Stimulus/Focus: This WOD is meant to be moderate in weight. It is a combination of gymnastics, weightlifting and metabolic conditioning. Focus on unbroken work if possible, or small sets if needed, and quick transitions. Run hard! Aim for less than 15 minutes.
Cool Down:
50 Double Unders
02 August 2018
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(10-8-6-4-2)
Start at 50% and work your way up to 90%. Lift on a 3-minute clock.
WOD: 4 Rounds for Reps
1 Minute ME Deadlifts (use 70% of your 1 RM)
Rest 2 Minutes
Rest 2 Minutes
Cool Down:
ROMWOD
01 August 2018
Warm-up: Coach’s Choice
Strength/Skill:
Review WOD movements and get ready to work!
WOD: Out and Back for Time
10 Pull Ups/Bar MU
20 Air Squats/Pistols
30 HRPUs/30 HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
50 Med Ball Cleans (20/14)(30/20)
40 Ab Sit Ups/GHD Sit Ups
30 HRPUs/HSPUs
20 Air Squats/Pistols
10 Pull Ups/Bar MU*RX: First movement listed
*RX+: Second movement listed
20 Air Squats/Pistols
30 HRPUs/30 HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
50 Med Ball Cleans (20/14)(30/20)
40 Ab Sit Ups/GHD Sit Ups
30 HRPUs/HSPUs
20 Air Squats/Pistols
10 Pull Ups/Bar MU*RX: First movement listed
*RX+: Second movement listed
Stimulus/Focus: This WOD is meant to be a mental challenge. Going out is hard enough, coming back is a mental game. Keep your mind working for you. Focus on short work and quick transitions.
Cool Down:
400 Meter Run