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.

Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)

1 Minute Max Effort Floor Press (70% of Today’s Heaviest Triple)

1 Minute Rest

Stimulus/Focus: Accumulate as many reps as you can each minute. Reps do not have to be unbroken. You’ll have 5 separate scores.

WOD: For Time (8 Minute Time Cap)

21-15-9

Floor Press (115/75)(75/55)

Pull Ups

RX+: (155/105)(105/70)

Stimulus/Focus: This is a classic push pull workout. Aim to complete each round in two sets.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Front Squat

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (20 Minute Time Cap)

800 Meter Run

42-30-18

Kettlebell Swings (1.5/1)(1/25#)

21-15-9

Goblet Squats (1.5/1)(1/25#)

800 Meter Run

Stimulus/Focus: This workout is a longer rep scheme. Find a steady pace on the run. Try to complete each round of work in 2-3 sets.

Cool Down: 3 Rounds

100m Farmers Carry

100m Run

Warm up: Coach’s Choice

Strength/Skill: Rope Climbs: Spend 10 minutes working rope climbs.

WOD: 24 Minute Partner AMRAP-You Go I Go

10/7 Calorie Bike

1 Rope Climb

Stimulus/Focus: This is a partner workout-You Go, I Go format. One partner completes the bike calories and rope climb while one partner rests. Switch and repeat. Mark a round on your board each time one athlete completes the work. Try to alternate bikes each time you complete a round.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Push Press

4 x 4 x 4 x 4 x 4

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

WOD: 4 RFT (25 Minute Cap)

400m Run

50 Double Unders

25 Dumbbell Push Presses (50/35)(35/20)

Stimulus/Focus: This is a longer workout. Set a good pace on the run. Aim to do the double unders and push presses in two sets each.

Cool Down: 3 Rounds

10 Toes to Ring

20 Standing Oblique Twists with Dumbbell

Warm up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 minutes working on ring muscle up progressions.

WOD: 25 Minute Partner AMRAP

10 Double Unders

5 Ring Pull Ups

10 Double Unders

5 Ring Push Ups

Stimulus/Focus: This partner workout is a little different. It is “I Go, You Go,” but is broken down by movement. One round will have partner 1 complete 10 dubs, then partner 2 complete 10 dubs. Once that is finished partner one will complete 5 ring pull ups and then partner 2 will do the same. This continues until both partners have finished 5 ring push ups. Only one person is working at a time. A full round is completed when both partners finish the ring push ups.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Sumo Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. Add result

WOD: 3 RFT (24 Minute Time Cap)

750/600 Meter Row

50 Ab Mat Sit Ups

25 Box Jump Overs (30/24)

*Masters may step up. Everyone must step down.

Stimulus/Focus: The longer rep scheme will be challenging. Try to complete large sets and take short breaks when needed.

Cool Down: 3 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result

WOD: For Time (14 Minute Time Cap)

21-15-9

Shoulder Press (65/45)(45/35)

Pull Ups

*RX+: (95/65)(65/45) and chest to bar

Stimulus/Focus: This is a push-pull workout. It will be very taxing on the shoulders. Try to complete each round in 2-3 sets.

Cool Down: 3 Rounds

5 Push Ups

5 Ring Dips

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: Back Squat

5 x 4 x 3 x 2 x 1

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

WOD: Four 5-Minute Rounds

400 Meter Run

20 Box Step Ups

10 Handstand Push Ups

*Masters RX: Seated DB Presses (20/15)

Stimulus/Focus: Push as hard as you can in the round of work so you’ll have as much time as possible to rest in the 5 minute round before repeating. You’ll have four separate scores.

Cool Down: Tabata Plank Hold

Warm up: Coach’s Choice

Strength/Skill: 3-Position Power Snatch

1 x 1

High Hang, Hang, Power

Stimulus/Focus: Spend 15 minutes getting AHAP for one 3-position power snatch (high hang power, hang power, power)

Metcon: 10 Minute EMOM

One 3-Position Power Snatch (90% of Today’s Heaviest) EMOM

Stimulus/Focus: You must get one complex EMOM for 10 minutes. You can re-attempt a missed lift within the minute. You must use 90% of today’s heaviest to mark RX.

WOD: For Time (10 Minute Time Cap)

30-20-10

Alternating Dumbbell Snatch (50/35)(35/20)

Burpees

Stimulus/Focus: Try to complete the snatches in sets of 10 and keep a steady pace on the burpees.

Cool Down: 2 Rounds

50 Meter Farmers Carry

10 Goblet Squats

50 Meter Farmers Carry

10 Goblet Squats