Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2

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

WOD: Three 5-Minute Rounds

*Each round for time.

25 Wall Balls (20/14)(14/10)

50 Double Unders

25 Box Jump (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: Complete the work as quickly as possible. You have the remainder of the five minute cap to rest before repeating. You will complete this 3 times and have 3 separate scores.

Cool Down: 50 Partner Ab Mat Wall Ball Passes Over the Box

Warm up: Coach’s Choice

Strength/Skill: Push Press

2 x 2 x 2 x 2 x 2

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

WOD: 4 Rounds (20 Minute Cap)

12/9 Calorie Row

12 Handstand Push Ups

*Masters RX: Seated DB Press (20/15)

12/9 Calorie Bike (Assault/Erg)

12 Pull Ups

*RX+: Strict HSPUs and pull ups

Stimulus/Focus: Try to keep your gymnastics in one to two sets each time. Push hard on the machines. Make sure to do the assault bike twice and the bike erg twice.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Pistols

Spend 10 minutes working pistol progressions.

WOD: 15 Minute AMRAP

5 Pistols (Left)

5 Pistols (Right)

10 Ring Dips

10 V-Ups

Stimulus/Focus: Choose scales that challenge you in each of these gymnastics movements. Aim for 5 or more rounds.

Cool Down: Tabata Supermans (2-Second Holds)

Warm up: Coach’s Choice

Strength: Snatch Pull + Below the knee Snatch

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Snatch Pull + Below the knee Snatch

5 x 1

Stimulus/Focus: Use 90% and complete one complex EMOM for 5 minutes.

WOD: For Time (18 Minute Cap)

300m Run

30 Kettlebell Alternating Hang Snatches

30 Kettlebell Goblet Squats

300m Run

30 Kettlebell Alternating Hang Snatches

30 Kettlebell Goblet Squats

300m Run

30 Kettlebell Alternating Hang Snatches

30 Kettlebell Goblet Squats

300m Run

Rx: One KB (1.5/1)(1/25#)

Stimulus/Focus: Strive to do large sets of work (think 2 sets of 15 or 3 sets of 10). Push hard on the runs.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Standing Oblique Twists

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: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (10 Minute Time Cap)

21-18-15-12-9-6-3

Handstand Push Ups

Masters RX: Seated DB Presses (20/15)

3-6-9-12-15-18-21

Kettlebell Swings (1.5/1)(1/25#)

RX+: Strict HSPUs and (2/1.5)(1.5/1)

*35/20 Seated DB Presses

Stimulus/Focus: Split larger round into two sets and go unbroken in smaller rounds.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

2 x 2 x 2 x 2 x 2

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

WOD: 4 Rounds (2 Minutes Work/2 Minutes Rest)

Buy In: 10/7 Calorie Row

Then,

AMRAP in Remaining Time:

5 Box Jumps (24/20)*Masters may step up. Everyone steps down.

5 Dumbbell Push Jerks (50/35)(35/20)

Stimulus/Focus: Push as hard as you can on the row, so you can have time to accumulate reps on the box jumps and push jerks, which are the only reps that count each round.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: 3-Position Power Clean

1 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Spend 15 minutes getting AHAP.

3-Position Power Clean: 10 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Complete one rep of the complex at 90% EMOM for 10 minutes.

WOD: 5 RFT (15 Minute Cap)

30 Double Unders

20 Wall Balls (20/14)(14/10)

10 Toes to Bar

Stimulus/Focus: This will be a cardio workout. Push hard to do bigger sets of work than you normally do, but don’t work to failure.

Cool Down: 3 Rounds

15 Ab Mat Wall Ball Sit Ups

15 Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

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 (12 Minute Time Cap)

60 Dumbbell Facing Burpees

60 Alternating Dumbbell Snatches (50/35)(35/20)

60m Dumbbell Overhead Walking Lunges (50/35)(35/20)

*One dumbbell for all movements.

Stimulus/Focus: This is just a short grind. Keep chipping away at each movement.

Cool Down: 3 Rounds

20 Heel Taps

20 Standing Oblique Twists

*Both using the dumbbell from the workout

Warm-up: Coach’s Choice

Strength/Skill: Review the movement standards and get ready to work!

WOD: Lisa’s Birthday WOD: “Forever 40”

*Because there is not enough class time to keep increasing the time domain!

40 Minute Partner AMRAP

*With only one partner working at a time, complete as many rounds as possible in 40 minutes.

48 Strict Push Ups

48 Deadlifts (75/55) (55/35)

48 Ab Mat Sit Ups

48 Power Cleans (75/55)(55/35)

48 Air Squats

48 Floor Press (75/55)(55/35)

48 Pull Ups

48 Push Press (75/55)(55/35)

Stimulus/Focus: Have fun with a friend!

Cool Down: Partner Choice