Author: pwsadmin

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (3 x 3 x 2 x 2 x 1)

WOD:
21-15-9-15-21
Back Squat (95/65)
Slam Ball (30/20)
RX+: 135/95

Cool Down:
400 Meter Slam Ball Run

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
20 Minute EMOTM
Minute 1: 10 GHD Sit Ups
Minute 2: 10 Toes to Bar
Minute 3: 10 Overhead Walking Lunges (45/25)
Minute 4: 30 Second Handstand Hold
*Repeat for 5 rounds
*RX+:  15 reps and 42′ handstand walk

Cool Down:
4 Rounds
10 Supermans (2 second hold)
20 Second Traditional Shoulder Stretch (across the chest, each side)

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (1 x 1 x 1 x 1 x 1 x 1 )
Start at 75% of your 1 RM

WOD:
10 Minute AMRAP
5 Push Press (75/55)
5 Sumo Deadlift High Pull (75/55)

Cool Down:
Partner PVC Shoulder Stretches
250 Meter Row
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (6 x 4 x 2 x 1 )
Start at 70% of your 1 RM

WOD:
5 RFT
5 Floor Press (135/95)
5 Burpees (Collar to Collar)

Cool Down:
2 Rounds
Reverse Sleeper Stretch (30 seconds per side)
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (4 x 2 )
Use 80% of your 1 RM for all sets.

WOD:
Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups
Female RX: 25#

Cool Down:
4 Rounds
Super Front Rack Stretch (20 Seconds Per Side)
10 V-Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 2)
Use 90% of your 1 RM for all sets.

WOD:
10 RFT/12 Minute Time Cap
5 Deadlifts (135/95)
10 KB Swings (1.5/1)
RX+: 185/135; 2/1.5

Cool Down:
2 Rounds
Posterior Chain Floss (30 Seconds Per Side)
200 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (5 x 3)
Use 80% of your 1 RM for all sets

WOD:
8 Minute AMRAP
5 Shoulder Press (65/45)
3 Toes to Bar
1 Rope Climb

Cool Down:
3 Rounds
20 Double Unders
20 Second Lacrosse Ball Shoulder Work (per side)

Warm-up:
Coach’s Choice

Strength/Skill:
Kettlebell Snatch

WOD:
5 RFT
400 Meter Run
15 KB Power Snatch (Left) (36/25)
15 KB Power Snatch (Right) (36/25)

Cool Down:
3 Rounds
Banded Shoulder Distraction (20 seconds per arm)
20 GHD Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Get Ready for the WOD!

WOD:
Glen (Partner-Glen!)
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
*Partner-Style!

*Split work however you decide
*Both partners run both miles together
*Female RX: 95#

Cool Down:
Partner Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (6 x 4)
*Use 75% for all sets

WOD:
Ascending Ladder (1-10)
Deadlifts (155/105)
Pull Ups
*1/1, 2/2 . . . 10/10

Cool Down:
3 Rounds
100 Meter Run
10 Banded Good Mornings