Author: pwsadmin

Warm-up:
Coach’s Choice

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

WOD:
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Cool Down:
500 Meter Row

Warm-up:
Coach’s Choice

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

WOD:
For Time
100 Deadlifts (155/105)
100 HRPUs
100 Ab Mat Sit Ups

Cool Down:
3 Rounds
10 Banded Good Mornings
20 Second Sink Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (2 x 2 x 2 x 2 x 2)
*Start at 70% of your 1 RM.

WOD:
14 Minute AMRAP
2 OHS (115/75)
4 HSPU
6 T2B

Cool Down:
Tabata Plank Holds

Warm-up:
Coach’s Choice

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

WOD:
8 RFT
2 Snatch (70%)
4 Box Jumps (30/24)

Cool Down: 3 Rounds
Achilles Stretches (20 seconds per side)
10 Wall Angels

Warm-up:
Coach’s Choice

Strength/Skill:
Sumo Deadlift (3 x 3 x 3 x 3 x 3 x 3)
*Start at 65% of your 1 RM.

WOD:
15 Minute EMOTM
3 SDL (135/95)
3 Slam Ball Wall Balls (30/20)

Cool Down:
400 Meter Run with Slam Ball

Warm-up:
Coach’s Choice
Strength/Skill: Handstand Work

WOD:
5 RFT
400 Meter Row
15 KB Swings (1.5/1)
15 Toes to Bar

Cool Down​:
​3 Rounds
5 HSPUs
10 Goblet Squats (1.5/1)

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (4 x 4 x 4 )
*Start at 75% of your 1 RM.

WOD:
Partner WOD (28 Minute Cap)
5K Row for Time and Reps
Partner A: Row 250 Meters
Partner B: ME Back Squats (95/65)
*Switch every 250 meters
*Bar can’t hit the floor (3 burpee penalty at that time)

Cool Down:
Partner’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (5 x 5 )
*Use 75% of your 1 RM.

WOD:
5 Minute AMRAP
3 Shoulder Press (95/65)
3 Chest to Bar Pull Ups
*2 Minute Rest

Then:
5 Minute AMRAP
3 Shoulder Press (65/45)
3 Pull Ups

Cool Down:
4 Rounds
5 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (10 Minutes to Work to 90% of your 1 RM.)
*Use this weight for death by deadlifts
Deadlift (Death by Deadlifts)
EMOTM Add 1 Rep
Minute 1: 1 Rep
Minute 2: 2 Reps
Continue until you can’t complete the required reps in the minute

WOD:
15-12-9-6-9-12-15
Deadlifts (135/95)
Pull Ups

Cool Down:
3 Rounds
5 Barbell Rollouts

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (3 x 3 x 3 x 3 x 3 )
*Start at 70% of your 1 RM.

WOD:
21-15-9
Thruster (95/65)
Burpees

Cool Down:
3 Rounds
20 Barbell Hops
10 V-Ups