Author: pwsadmin

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 )
*Use 70% of your 1 RM for all sets.

WOD:
15 Minute AMRAP
30 Air Squats
20 Kettlebell Swings (1.5/1)
10 Deadlifts (225/155)

Cool Down:
3 Rounds
10 Banded Good Mornings
100 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Handstand Work

WOD:
Happy 18th Birthday Coach Hunter
18 Minute AMRAP
8 Toes to Bar
3 Chest to Bar
8 HSPUs
3 Chest to Bar
8 Double Unders
3 Chest to Bar
*RX+: Bar Muscle Ups

Cool Down:
3 Rounds
Banded Achilles Stretches (20 Seconds Each Side)
10 Superman Holds (2 Second Holds)

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (1 x 1 x 1 x 1 x 1 x 1 )
*Start at 70% of your 1 RM.

WOD:
21-15-9
Back Squat (115/75)
Box Jumps (24/20)
*Start with a 400 meter run, then add a 300 between 21 and 15, then 200, then 100 at the end.

Cool Down:
3 Rounds
10 GHD Sit Ups
10 Second Banded Squat Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (4 x 3)
*Use 60% of your 1 RM for all sets.

WOD:
Randy
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
*Female RX of 55#

Cool Down:
3 Rounds
100 Meter Run
10 Banded Shoulder Pull Aparts

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (10 x 1)
*Use 90% of your 1 RM for all sets.

WOD:
7 Minute AMRAP
5 Shoulder Press (65/45)
5 Front Squats (65/45)
100 Meter Run

Cool Down:
Alternating Tabata Sets
*Tricep Roll
*Handstand Hold

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
Out and Back (RX/RX+)
10 Burpees/Burpee Pullovers
20 Box Jump Overs (24/20)(30/24)
30 Pull Ups/C2B
40 KB Swings (1.5/1)(2/1.5)
50 Wall Balls (20/14)(30/20)
40 KB Swings (1.5/1)(2/1.5)
30 Pull Ups/C2B
20 Box Jump Over (24/20)(30/24)
10 Burpees/Burpee Pullovers

Cool Down:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (5 x 2 )

*Use 75% of your 1 RM for all sets.

WOD:
10 Minute Time Cap
10 Split Jerks (95/65)
20 Double Unders
7 Split Jerks (115/75)
40 Double Unders
5 Split Jerks (135/95)
60 Double Unders

Cool Down:
2 Rounds
20 Second KB/BB Shoulder Stretch (each side)
25 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Shovel Deadlift
(Time to Work the Skill)

WOD:
20 Minute EMOTM
Odd: 6 Shovel Deadlifts (50% of strength weight)
Even:  8 “Angled” Burpees

Cool Down:
4 Rounds
10 Second Achilles Stretch (on the wall, each side)
10 GHD Hip Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Clean (6 x 2 )
*Use 65% of your 1 RM to work speed under the bar.

WOD:
15 Minute Cap
5 RFT
5 Cleans (95/65)
10 K2E
20 Jump Lunges

Cool Down:
Alternating Holds (20 seconds each)
Bar Hang
Wall Sit

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 3)
*Use 80% of your 1 RM for all sets.

WOD:
16 Minute GAFAP
1 Deadlift (185/135)
100 Meter Run
2 Deadlifts (185/135)
100 Meter Run
*Continue adding one deadlift rep each time.

Cool Down:
4 Rounds
10 Banded Good Mornings
10 GHD Sit Ups