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: 20 Minute Partner AMRAP

12/9 Calorie Row

Max Effort Dumbbell Floor Press (50/35)(35/20)

Stimulus/Focus: A good push-pull workout. You’ll have two scores-total floor press reps between the two of you and total rounds on the rower. Enter your floor press reps first and your rounds of rowing second.

Metcon: Rounds of Rowing

Stimulus/Focus: Mark your board every time you get off the rower to keep track of how many rounds of rowing your team gets. Enter the total number here.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2

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

WOD: For Time (15 Minute Time Cap)

15-12-9-6-3

Power Snatch (115/75)(75/55)

5-4-3-2-1

Rope Climb

*RX+: 155/105 and Legless Climbs

Stimulus/Focus: This will be tough on the grip. Think about quick singles on the snatches to save your hands for the climbs.

Cool Down: 3 Rounds

20 Mountain Climbers

10 V-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: Handstand Skill Work

Spend 10 minutes practicing handstand walking.

WOD: 10 Minute GAFAP

1 Burpee

2 Ab Mat Sit Ups

*Add 1 burpee and 2 ab mat sit ups each round.

Rest 2 Minutes Before Next AMRAP

Stimulus/Focus: Just keep moving!

10 Minute GAFAP

1 Wall Ball (20/14)(14/10)

2 Ab Mat Sit Ups

*Add 1 wall ball and 2 ab mat sit ups each round.

Stimulus/Focus: Just keep moving!

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 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

21 Deadlift (135/95)(95/65)

15 Slam Balls (30/20)(20/15)

9 Pull Ups

Stimulus/Focus: Complete work in no more than 2 sets. Aim for 8 rounds.

Cool Down: Tabata Candlestick Raises

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: 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