Author: pwsadmin

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. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock.

WOD: For Time (20 Minute Time Cap)

10 Wall Balls

10 Snatches

20 Wall Balls

20 Handstand Push Ups

30 Wall Balls

30 Burpees

40 Wall Balls

40 Deadlifts

RX: (155/105)(105/70) Barbell; Wall Balls (20/14)(14/10)

Stimulus/Focus: Try to complete big chunks of work for each movement. Take short breaks when needed. The snatch should be heavy. The deadlift light.

Cool Down: 3 Rounds

5 Toes to Ring

5 Ring Pull 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: Front Squat

1 x 1 x 1 x 1 x 1 x 1

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

WOD: 2 RFT (24 Minute Time Cap)

25/20 Calorie Row

30 Alternating Pistols

20/25 Calorie Row

90 Box Step Ups (24/20)

Stimulus/Focus: This will be extremely demanding on the legs. Find a steady pace and just keep moving.

Cool Down: 3 Rounds

20 Russian Twists

10 Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP with a kettlebell for a Turkish Get Up (1 rep on each side).

WOD: For Time (20 Minute Time Cap)

30 Russian Kettlebell Swings

30 Goblet Squats

5 Turkish Get Ups (Left)

5 Turkish Get Ups (Right)

20 Russian Kettlebell Swings

20 Goblet Squats

4 Turkish Get Ups (Left)

4 Turkish Get Ups (Right)

10 Russian Kettlebell Swings

10 Goblet Squats

3 Turkish Get Ups (Left)

3 Turkish Get Ups (Right)

*RX: (2/1.5)(1.5/1)

Stimulus/Focus: This should be heavy! Try to complete the swings and squats in 2-3 sets each time.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

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: For Time (18 Minute Time Cap)

10-8-6-4-2

Front Squat

20-16-12-8-4

Lateral Burpees over the Bar

10-8-6-4-2

Power Clean

RX: (185/125)(125/85)

Stimulus/Focus: The barbell should be heavy. Try to complete the front squats in 2-3 sets each round and the power cleans in singles. Find a steady pace on the burpees.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

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.

WOD: 8 Minute AMRAP

30 Double Unders

3 Push Jerks (185/125)(125/85)

Stimulus/Focus: The weight should be heavy, but able to complete unbroken. Aim to 6-8 rounds.

Cool Down: Tabata Side Planks with Rotation

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: 5 Rounds

400 Meter Run

2 Minutes Rest

Stimulus/Focus: Complete each run as quickly as possible. You will have a time for each of the 5 rounds.

Cool Down: 400 Meter Walk

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: Overhead Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

10 Minute EMOM: Complete 3 Reps EMOM (@70% from today)

Stimulus/Focus: Get the reps done as well and as quickly as possible to give yourself as much time to rest as you can before starting the next minute.

WOD: 9 Minute AMRAP

12 Dumbbell Hang Power Snatches (50/35)(35/20)(Alternating)

6 Single-Arm DB Overhead Squats (Left)(50/35)(35/20)

6 Single-Arm DB Overhead Squats (Right)(50/35)(35/20)

12 Lateral Jumps (Over the DB)

Stimulus/Focus: This is a heavy WOD with challenging movements. Find a weight you can move well. Aim for 5-6 rounds.

Cool Down: Tabata Plank Knee Taps

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4 x 4

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

WOD: For Time (22 Minute Time Cap)

400 Meter Run

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

400 Meter Run

50 Ring Push Ups

400 Meter Run

50 Hand-Release Push Ups

400 Meter Run

Stimulus/Focus: Happy Chest Day! Keep push ups in small sets in order to keep moving. Avoid working until failure.

Cool Down: 3 Rounds

100 Meter Row

10 Ring Rows