Author: pwsadmin

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: 2 Rounds (6 Minutes Work/2 Minutes Rest)

6 Minute AMRAP

8 Power Cleans (95/65)(65/45)

4 Handstand Push Ups (25# Plates/Ab Mat Set Up)

*Masters: Seated Dumbbell Presses (20/15)

Stimulus/Focus: This should be a lighter barbell and easier gymnastics movement. Aim for 6-8 rounds.

Metcon: 6 Minute AMRAP

8 Power Cleans (135/95)(95/65)

4 Deficit Handstand Push Ups

*Male: Two 45# plates on top of 25# plate/ab mat base.

*Female: One 45# plate on top of 25# plate/ab mat base.

*Masters: Seated Dumbbell Presses (35/20)

Stimulus/Focus: This should be a heavier barbell and more challenging gymnastics movement. Aim for 4-6 rounds.

Cool Down: Tabata Side Plank Hold

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.

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

Max Effort Push Jerks (at 80% of today’s heaviest)

Stimulus/Focus: Accumulate as many reps as possible in each minute. They will come from the rack and do not have to be unbroken. You’ll have a full minute of rest after each round. You’ll have 5 separate scores.

WOD: 5 RFT (8 Minute Time Cap)

10 Alternating Dumbbell Snatches (50/35)(35/20)

20 Double Unders

Stimulus/Focus: This is a spring. Go fast and unbroken. Take minimal rest between movements.

Cool Down: Tabata Handstand Holds

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: Get Ready to Run!

WOD: 5k Run

Stimulus/Focus: Benchmark time! Run fast!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4

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

WOD: For Time (20 Minute Time Cap)

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

Floor Press (Bodyweight)

Chest to Bar Pull Ups

Stimulus/Focus: This workout is a classic push-pull focus. RX requires floor press at your current bodyweight. The bar will come from the rack. You’ll have to work well with each other to find places to do your chest to bar pull ups. Aim to complete each round of work in no more than 2 sets. The long time domain will allow you time to struggle through a heavier bar and more advanced gymnastics movement.

Cool Down: 50 Ab Mat Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Pistol Practice

Spend 10 minutes working through various scales.

WOD: 20 Minute EMOM

Minute 1: Max Effort Russian Kettlebell Swings (2/1.5)(1.5/1)

Minute 2: Max Effort Alternating Pistols

Stimulus/Focus: Push hard in each minute. Find progressions, weights, and rep counts that challenge you.

Cool Down: Tabata Bar Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

2 x 2 x 2 x 2 x 2

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

WOD: 20 Minute AMRAP

5 Dumbbell Push Press (50/35)(35/20)

5 Knees to Elbows

100 Meter Run

Stimulus/Focus: This rep scheme is short and should allow you to complete reps unbroken and to transition quickly. Aim for 8-10 rounds. The run counts as 1 rep if you get out the door before time is called. You have to get back in the door before time is called for the whole round to count.

Cool Down: Tabata Russian Twists

Warm-Up: Coach’s Choice

Strength/Skill: Clean

5 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (16 Minute Time Cap)

15-12-9-12-15

Calorie Row

Cleans (115/75)(75/55)

Stimulus/Focus: This will be a cardiovascularly taxing workout. Find a steady pace and just keep moving. Completing the cleans in singles will save your grip for the row.

Cool Down: 3 Rounds

5 Ring Dips

5 Push 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: Snatch

3 x 3 x 3 x 3 x 3

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

WOD: 6 RFT (18 Minute Time Cap)

6 Snatches (115/75)(75/55)

36 Double Unders

Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. Go unbroken on double unders.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions