Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climbs: Spend 10 minutes working the skill to find your progression.

10 Minute Team AMRAP: Complete as many rope climbs as possible as a team in 10 minutes. Only one person works at a time.

Stimulus/Focus: You will be placed into groups depending on class size. One person will work at a time. It will be like a round robin or follow the leader event. One person climbs, then the next, then the next, etc. Your score is your teams total reps. Mark your board after each climb/progression.

WOD: For Time (No Time Cap)

1 Minute Handstand Hold

50 Ab Mat Sit Ups

1 Minute Handstand Hold

40 Ab Mat Sit Ups

1 Minute Handstand Hold

30 Ab Mat Sit Ups

1 Minute Handstand Hold

20 Ab Mat Sit Ups

1 Minute Handstand Hold

10 Ab Mat Sit Ups

Stimulus/Focus: The HS holds are completed against a wall. If you cannot hold the entire minute you can accumulate the minute in separate sets. If you cannot get inverted you can complete a plank or pike hold.

Cool Down: 3 Rounds

5 Ring Rows

20 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

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 (20 Minute Time Cap)

25 Deadlifts (135/95)(95/65)

10 Wall Balls (20/14)(14/10)

20 Deadlifts (185/135)(135/95)

20 Wall Balls (20/14)(14/10)

15 Deadlifts (225/155)(155/105)

30 Wall Balls (20/14)(14/10)

10 Deadlifts (255/165)(165/115)

40 Wall Balls (20/14)(14/10)

5 Deadlifts (275/185)(185/135)

50 Wall Balls (20/14)(14/10)

Stimulus/Focus: Make sure to write a board-remembering the rep scheme and weights might be the hardest part of this workout! Change your weight efficiently. If scaling load, chose weights that go from light to heavy.

Cool Down: 3 Rounds

10 Jump Lunges

100 Meter Backwards Run

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

5 x 5 x 5 x 5 x 5

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

WOD: For Time (15 Minute Time Cap)

21-18-15-12-9-6-3

Knees to Elbow

Dumbbell Thruster (35/20)(20/15)

Stimulus/Focus: Complete the knees to elbow in 3 or fewer sets each time. Aim to do the thrusters in 2 or fewer sets.

Cool Down: 4 Rounds

15 GHD Extensions

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Ring Skill Work: Find a Challenging Progression for the Workout!

WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest)

2 Ring Pull Ups

5 Hand Release Push Ups

10 Ab Mat Sit Ups

RX+: 2 Ring Muscle Ups, 5 Handstand Push Ups, 10 GHD Sit Ups

Stimulus/Focus: Find scales that challenge you. There is no mixing and matching of RX and RX+. Aim for 3 rounds each time. You will have a separate rep count for each AMRAP (17 reps per round).

Cool Down: Tabata Bottom to Bottom Squats

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 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: 20 Minute AMRAP

20 Lateral Burpees over the Dumbbell

20 Alternating Hang Power Clean to Overhead (50/35)(35/20)

200 Meter Row

Stimulus/Focus: The large rep scheme will be mentally challenging. Try to just keep moving. If you are on the row when time is called, finish it and count it!

Cool Down: Tabata Standing Hip Dips (with DB)

Warm-Up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 6 RFT (15 Minute Time Cap)

6 Power Cleans (115/75)(75/55)

12 Pull Ups

24 Double Unders

RX+: (155/105)(105) and Chest to Bar

Stimulus/Focus: Aim for unbroken sets of power cleans or complete quick singles. Complete your pull ups in no more than 2 sets.

Cool Down: 4 Rounds

5 Toes to Ring

5 Bike Calories

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Lunge

10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start with the naked barbell and get AHAP. Lift on a 2-minute clock.

WOD: 25 Minute AMRAP

100 Meter Run

10 Meters Walking Lunges

Stimulus/Focus: Find a steady pace and keep moving. Aim for 12 rounds. If time is called during the lunge, finish it and record it as a full round. If it is called during the run, finish it and record it as plus one rep.

Cool Down: 3 Rounds

20 Bicycle Crunches

20 High Crunches (Toe Touches)

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: Snatch

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 (10 Minute Cap)

21-15-9

Snatch (75/55)(55/35)

Wall Balls (20/14)(14/10)

RX+: (115/75)(75/55) and (10’/12′ Wall Ball Target)

Stimulus/Focus: This will be a challenging WOD on the legs and lungs. Try to complete the snatches in 3 sets each round and the wall balls in 2 sets or unbroken.

Cool Down: 400 Meter Run with Wall Ball