Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 2 x 1 x 2 x 3

Stimulus/Focus: This will be for total load. You pick the weights you use. Each rep must be lifted and lowered, touch and go reps. If you miss a set you cannot reattempt it and cannot count that weight. Choose your weights carefully! Record your heaviest single here.

WOD: Two Rounds (6 Minutes Work/3 Minutes Rest)

Round 1

21-15-9

Pull Ups

Deadlifts (95/65)(65/45)

Max Effort Bar Muscle Ups in Remaining Time

*Rest 3 Minutes Before Next 6 Minute AMRAP

Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to accumulate BMUs in the time remaining. This workout should be light in weight and easy is gymnastics. Choose a challenging scale for the BMU.

Round 2

21-15-9

Chest to Bars

Deadlifts (135/95)(95/65)

Max Effort Bar Muscle Ups in Remaining Time

Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to accumulate BMUs in the time remaining. This workout should be moderate in weight and gymnastics. Choose a challenging scale for the BMU.

Cool Down: Tabata V-Ups

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

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)

20-18-16-14-12-10-8-6-4-2

Ground to Overhead (45/25)(25/15)

1-2-3-4-5-6-7-8-9-10

Wall Walks

Stimulus/Focus: This will be demanding on the shoulders. Complete G2O unbroken. Find a steady pace on the wall walks and rest as needed.

Cool Down: 3 Rounds

20 Seconds Banded Shoulder Stretches Per Side

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Overhead 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: 20 Minute Alternating EMOM

Minute 1: Max Effort Overhead Squats (@ 60% of Today’s Heaviest)

Minute 2: 1 Minute Plank Hold

Stimulus/Focus: Get as many OHS in as possible each minute. You must be in the plank (elbows or hands) when the clock beeps and hold it the entire minute to RX that part. You cannot break the plank (no down dogs here!) at all. Scale as needed.

Cool Down: Tabata Ab Mat Sit 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: Deadlift

6 x 6

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.

WOD: 3 RFT (15 Minute Time Cap)

20 Dumbbell Box Step Ups (50/35)(35/20)

*20″ Box for All Athletes/2 DBs

400 Meter Run

*Wear a weighted vest for all movements (20/14)(14/10)

Stimulus/Focus: This will be a grind. Just keep moving.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 2 x 2 x 1 x 1

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

WOD: For Time (18 Minute Time Cap)

16-12-8

Floor Press (95/65)(65/45)

Overhead Alternating Lunge (95/65)(65/45)

16-12-8

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

Front Rack Alternating Lunge (115/75)(75/55)

16-12-8

Floor Press (135/95)(95/65)

Back Rack Alternating Lunge (135/95)(95/65)

Stimulus/Focus: This workout should get heavier as it goes forward. Transition your weight quickly.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

Warm up: Coach’s Choice

Strength/Skill: Handstand Walk Practice

WOD: 30 Minute Partner WOD

7/5 Calorie Bike (Alternate Erg/Assault)

25′ Handstand Walk

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

Stimulus/Focus: One partner completes a round, while the other partner rests. Choose a challenging handstand walk skill.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Push 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 (12 Minute Time Cap)

21-15-9

Devils Press (50/35)(35/20)*2 Dumbbells

Chest to Bar

Stimulus/Focus: This will be a challenging workout. Take breaks as needed and just keep moving.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Clean

5 x 4 x 3 x 2 x 1

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

WOD: 15 Minute GAFAP

1 Shuttle Run

2 Med Ball Cleans (20/14)(14/10)

Stimulus/Focus: This workout will be very taxing on the legs and lungs. Find a pace and settle in for the 15 minute time domain.

Cool Down: Tabata Ab Mat Wall Pall Partner Passes

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!