Author: pwsadmin

Warm-up:
Coach’s Choice

Strength/Skill:
Manmakers: Time to Work the Skill

WOD:
16 Minute EMOTM
Odd: 3 Man Makers (50/35)
Even: 25 Double Unders (30 Seconds)
Cool Down: Alternating Tabata Sets
*Plank Holds
*Bicep Curls

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (5 x 2 )
*Use 90% of your 1 RM for all sets.

WOD:
5 RFT
10 Floor Press (95/65)
10 Row (Calories)
10 HRPUs
10 Pull Ups

Cool Down:
3 Rounds
20 Second Sink Stretch
20 Mountain Climbers

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (25 Minutes to Find Your 15 RM)

WOD:
9-6-3
Overhead Squat (95/65)
Wall Walk
*RX+: 115/75 and one wall facing strict HSPU at the top of each wall walk

Cool Down:
3 Rounds
10 Candlestick Raises
20 Seconds PVC behind the back pull downs (each side)

Warm-up:
Coach’s Choice

Strength/Skill: Snatch (Work to WOD Weight)

WOD:
Amanda
9-7-5
Muscle-ups
Snatch, 135#/95#

Cool Down:
2 Rounds
250 Meter Row
25 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (Work to WOD Weight)

WOD:
12 Minute AMRAP
3 Deadlifts (315/205)
6 Burpees over the Bar
9 Wall Balls (20/14) (12’/10′)

Cool Down:
Tabata Couch Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (3 x 3 x 2 x 2 x 1)

WOD:
21-15-9-15-21
Back Squat (95/65)
Slam Ball (30/20)
RX+: 135/95

Cool Down:
400 Meter Slam Ball Run

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
20 Minute EMOTM
Minute 1: 10 GHD Sit Ups
Minute 2: 10 Toes to Bar
Minute 3: 10 Overhead Walking Lunges (45/25)
Minute 4: 30 Second Handstand Hold
*Repeat for 5 rounds
*RX+:  15 reps and 42′ handstand walk

Cool Down:
4 Rounds
10 Supermans (2 second hold)
20 Second Traditional Shoulder Stretch (across the chest, each side)

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (1 x 1 x 1 x 1 x 1 x 1 )
Start at 75% of your 1 RM

WOD:
10 Minute AMRAP
5 Push Press (75/55)
5 Sumo Deadlift High Pull (75/55)

Cool Down:
Partner PVC Shoulder Stretches
250 Meter Row
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (6 x 4 x 2 x 1 )
Start at 70% of your 1 RM

WOD:
5 RFT
5 Floor Press (135/95)
5 Burpees (Collar to Collar)

Cool Down:
2 Rounds
Reverse Sleeper Stretch (30 seconds per side)
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (4 x 2 )
Use 80% of your 1 RM for all sets.

WOD:
Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups
Female RX: 25#

Cool Down:
4 Rounds
Super Front Rack Stretch (20 Seconds Per Side)
10 V-Ups