Author: pwsadmin

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (20 Minutes to Find Your 1 RM)

WOD:
10 RFT
1 Split Jerk (95/65)
2 Step Lunges (95/65)
3 K2E

Cool Down:
3 Rounds
10 Superman Holds (2 seconds)
10 Calories on Bike

Warm-up:
Coach’s Choice

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

WOD:
20 Minute AMRAP
5 Deadlifts (115/75)
5 Hang Power Cleans (115/75)
5 Front Squats (115/75)
5 Push Presses (115/75)
5 Back Squats (115/75)

Cool Down:
ME Overhead Barbell Hold

Warm-up:
Coach’s Choice

Strength/Skill:
Ring Work

WOD:
5-4-3-2-1
Strict Muscle Up
50-40-30-20-10
Double Unders

Cool Down:
50 Ab Mat Sit Ups
2 Minutes of Shoulder Mobility

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (10 x 2)
*Use 90% of your 1 RM for all sets.

WOD:
 4 RFT
25 Slam Balls (30/20)
10 Ring Rows
5 Floor Press (135/95)
*RX+: 165/115

Cool Down:
3 Rounds
5 Ring Dips
5 Strict Push Ups
30 Seconds of Shoulder Stretches

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster(5 x 2 )
*Use 85% of your 1 RM.

WOD:
For Time
1000 Meter Row
50 Thrusters (65/45)
30 Pull Ups
750 Meter Row
25 Thrusters (65/45)
15 Pull Ups
500 Meter Row
15 Thrusters (65/45)
9 Pull Ups

Cool Down:
3 Rounds
10 Wall Wipes (per side)
20 Second Banded Pull Aparts (Shoulders)

Warm-up:
Coach’s Choice

Strength/Skill:
Push Jerk (5 x 3 )
*Use 80% of your 1 RM for all sets.

WOD:
(AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Push Jerks (115/75)
10 Air Squats
*RX+: 135/95 and pistols

Cool Down:
Tabata Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
DB Skill Work

WOD:
16 Minute EMOTM
Odd: 5 DB Cleans (50/35)
Even: 2 Rope Climbs

Cool Down:
Tabata Bar Hangs

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (10 x 1)
*Use 95% of your 1 RM for all sets.

WOD:
1-10 Deadlifts (135/95)
10-1 Burpees
*100 Meter Run After Each Set of Burpees

Cool Down:
3 rds
10 Candlestick Raises
10 Supermans

Warm-up:
Coach’s Choice

Strength/Skill:
Hang Power Snatch (20 Minutes to Find Your 1 RM.)

WOD:
For Time
100 Double Unders
50 Chest to Bar
50 Hang Power Snatch (95/65)
100 Double Unders

Cool Down:
3 Rounds
Banded Achilles Stretches (20 seconds each side)
Banded Shoulder Distraction (20 seconds each side)

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (7 x  7 x  7 x  7 x  7 x 7 x 7 x 7)
*Start at 65% of your 1 RM and get AHAP.

WOD:
21-15-9
Front Squat (135/95)
Deficit Push Ups (45/25)

Cool Down:
Farmer’s Carry (45/25)
*4 Down and Backs