Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

Complete one max set of unbroken strict pull ups

Then, Three Rounds:

500/400 Meter Row

40 Ab Mat Sit Ups

30 Atlernating Dumbbell Snatch (50/35)(35/20)

Then, complete one max set of unbroken strict pull ups

Stimulus/Focus: Rest as needed before starting your final set of pull ups, but keep in mind the 18 minute time cap. Your score will be your time from the first pull up to the last pull up and your total number of pull ups combined.

Cool Down: 3 Rounds

10 Superman Holds (2 Second Hold)

20 Jump Lunges

Warm-Up: Coach’s Choice

Strength/Skill: Snatch

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock.

WOD: For Time (20 Minute Time Cap)

10 Wall Balls

10 Snatches

20 Wall Balls

20 Handstand Push Ups

30 Wall Balls

30 Burpees

40 Wall Balls

40 Deadlifts

RX: (155/105)(105/70) Barbell; Wall Balls (20/14)(14/10)

Stimulus/Focus: Try to complete big chunks of work for each movement. Take short breaks when needed. The snatch should be heavy. The deadlift light.

Cool Down: 3 Rounds

5 Toes to Ring

5 Ring Pull Ups

Warm-Up: Coach’s Choice

Strength/Skill: Snatch

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock.

WOD: For Time (20 Minute Time Cap)

10 Wall Balls

10 Snatches

20 Wall Balls

20 Handstand Push Ups

30 Wall Balls

30 Burpees

40 Wall Balls

40 Deadlifts

RX: (155/105)(105/70) Barbell; Wall Balls (20/14)(14/10)

Stimulus/Focus: Try to complete big chunks of work for each movement. Take short breaks when needed. The snatch should be heavy. The deadlift light.

Cool Down: 3 Rounds

5 Toes to Ring

5 Ring Pull Ups

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!

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 2 RFT (24 Minute Time Cap)

25/20 Calorie Row

30 Alternating Pistols

20/25 Calorie Row

90 Box Step Ups (24/20)

Stimulus/Focus: This will be extremely demanding on the legs. Find a steady pace and just keep moving.

Cool Down: 3 Rounds

20 Russian Twists

10 Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP with a kettlebell for a Turkish Get Up (1 rep on each side).

WOD: For Time (20 Minute Time Cap)

30 Russian Kettlebell Swings

30 Goblet Squats

5 Turkish Get Ups (Left)

5 Turkish Get Ups (Right)

20 Russian Kettlebell Swings

20 Goblet Squats

4 Turkish Get Ups (Left)

4 Turkish Get Ups (Right)

10 Russian Kettlebell Swings

10 Goblet Squats

3 Turkish Get Ups (Left)

3 Turkish Get Ups (Right)

*RX: (2/1.5)(1.5/1)

Stimulus/Focus: This should be heavy! Try to complete the swings and squats in 2-3 sets each time.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

10-8-6-4-2

Front Squat

20-16-12-8-4

Lateral Burpees over the Bar

10-8-6-4-2

Power Clean

RX: (185/125)(125/85)

Stimulus/Focus: The barbell should be heavy. Try to complete the front squats in 2-3 sets each round and the power cleans in singles. Find a steady pace on the burpees.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP

30 Double Unders

3 Push Jerks (185/125)(125/85)

Stimulus/Focus: The weight should be heavy, but able to complete unbroken. Aim to 6-8 rounds.

Cool Down: Tabata Side Planks with Rotation

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 Rounds

400 Meter Run

2 Minutes Rest

Stimulus/Focus: Complete each run as quickly as possible. You will have a time for each of the 5 rounds.

Cool Down: 400 Meter Walk

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!