Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 2

Stimulus/Focus: Spend 10 minutes getting AHAP for a tough and go double.

Power Clean

10 x 1

Stimulus/Focus: Lift one rep at 90% of today’s heaviest double every 30 seconds for 5 minutes.

WOD: 5 Rounds (90 Seconds Work/90 Seconds Rest)

10/7 Calorie Row

7 Toes to Bar

Max Effort Dumbbell Thrusters in Remaining Time (50/35)(35/20)

Stimulus/Focus: Push as hard as you can on the row and toes to bar to give yourself as much time on the dumbbells as possible. You have a 1:1 work rest ratio. You’ll repeat this for five rounds. The only reps that count are the dumbbell thrusters.

Cool Down: Tabata Side Planks

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

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP

200 Meter Run

10 Overhead Squats (95/65)(65/45)

30 Double Unders

*Rest 4 Minutes Before Next AMRAP.

8 Minute AMRAP

100 Meter Run

5 Overhead Squats (95/65)(65/45)

15 Double Unders

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Five 3-Minute Rounds

Max Effort Unbroken Floor Press (50% of 1 RM)

Stimulus/Focus: Use 50% of your most recent 1 RM. The bar will come from the rack for each round. You may pause in the top for a second or two, but there cannot be any pause in the bottom. Once a set breaks, rerack the bar and wait until the next round starts. You’ll have five separate rep counts-one per round.

WOD: For Time (25 Minute Cap)

800 Meter Run, Then:

25 Rounds

2 Pull Ups

4 Strict Push Ups

6 Air Squats

Then, 800 Meter Run

Stimulus/Focus: Focus on quick transitions and unbroken work.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: Twelve 3-Minute Rounds

A) For Time

200m Run

10 Burpees

1 Rope Climb

B) For Time

500m Bike Erg

10 Burpees

1 Rope Climb

C) For Time

250m Row

10 Buprees

1 Rope Climb

D) For Time

15 Assault Bike Calories

10 Burpees

1 Rope Climb

Stimulus/Focus: This will be a cardio grind. Strive to have 30-60 seconds to rest each round. You will rotate through the four workouts three times each. You will have a separate time for each one.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Clean and Jerk

1 x 1

Stimulus/Focus: Review all styles of cleans and jerks. Then, spend 20 minutes to find your heaviest clean and jerk (any style).

WOD: 5 Rounds (18 Minute Cap)

10 Clean and Jerks (135/95)(95/65)

15 Toes to Bar

20 Wallballs (20/14)(14/10)

Stimulus/Focus: Singles on the c&j, two to three sets on toes to bar, and unbroken on the wall balls should be your goal throughout this workout. Choose scales that allow for this.

Cool Down: 3 Rounds

15 GHD Extensions

20 Bar Hops

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: Thruster

1 x 1

Stimulus/Focus: Spend 15 minutes finding a 1 RM thruster.

WOD: Four 4-Minute Rounds

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

15 Toes to Bar

9 Thrusters (95/65)(65/45)

*Rest the remainder of the time.

Stimulus/Focus: Try to do all work in no more than to sets for each movement.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Front Rack Reverse Lunge

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start at a weight you can manage completing 10 reps (alternating). These will come out of the rack. Try to increase weigh each round. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

12/8 Calorie Row

12 Alternating Lunges

12 Burpees

Stimulus/Focus: Find a good pace and just keep moving. Take minimal breaks between the movements.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP across the six sets. These will be drop and go reps. Focus on the quick and safe reset each time.

WOD: 4 RFT (16 Minute Cap)

50 Double Unders

30 Ab Mat Sit Ups

10 Power Snatches (75/55)(55/35)

Stimulus/Focus: This will be tough cardiovascularly. Find a pace and just keep moving.

Cool Down: 3 Rounds

10 Strict Push Ups

10 Bike Calories