Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes find a heavy single.

Shoulder Press: 3 x ME Unbroken Reps

Stimulus/Focus: Complete 3 sets of max effort shoulder presses (unbroken) at 75%. Lift on a 3-minute clock.

WOD: For Time

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

Russian Kettlebell Swings (2/1.5)(1.5/1)

Hand-Release Push-Ups

*After each set of HRPUs, complete: 5 Chest to Bar (Masters 5 Pull Ups)

*RX+: 1 BMU (Masters 3 Chest to Bar)

Stimulus/Focus: Focus on good form and technique with push ups. Try to go unbroken on KB.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Goblet Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.

WOD: 20 Minutes AMRAP

Calorie Row (10/7)

Suicides

Wall Ball (20/14)(14/10)

Stimulus/Focus: This is a cardio workout. Just move!

Cool Down: Tabata Russian Twists with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Skill Development: Handstand hold

1. 3 x 30 Second Wall-Facing Handstand Hold

2. 5 x 1 Handstand Kiss the Wall (one foot kick-up)

3. 3 x 3 Wall Facing Handstand Sliding Tucked Position

4. Accumulate 1-2 Minutes Freestanding HS Hold / with a partner / Hand balancing

WOD: 4 RFT (18 Minute Cap)

100 Double Unders

21 Pull Ups

15 Ab Mat Sit Ups

9 Handstand Push Ups

Stimulus/Focus: Try to complete your pull ups and HSPUs in no more than two sets.

Cool Down: 4 Rounds

100 Meter Run

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

4 x 4 x 4 x 4

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

WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)

Buy In: 200m Run

AMRAP Remaining Time:

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

8 Bar-Facing Burpees

10 Toes to Bar

Stimulus/Focus: Push hard on the run. Try to go unbroken on the bar, in no more than 2 sets for T2B, and find a steady pace on the burpees.

Cool Down: Alternating Tabata Holds

*Ring Row Chest to Ring Hold

*Chin Over the Bar Hold

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 2

Stimulus/Focus: Spend 10 minutes finding a heavy double.

Power Clean: 5 Round ME Reps

Stimulus/Focus: Use 80% of your heaviest double. Accumulate as many reps as possible in 30 seconds. Rest 30 seconds. Repeat for 5 rounds. You will have five separate scores.

WOD: 10 Rounds for Time (20 Minute Time Cap)

10 Deadlift

8 Power Cleans

6 Front Rack Lunges

RX: (95/65)(65/45)

Stimulus/Focus: The weight should be light enough to complete all reps unbroken. Rest between movements.

Cool Down: 3 Rounds

20 Bar Hops

5 Ring Dips

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: Push Jerk

5 x 3

Stimulus/Focus: Use 80% or all sets. Lift on a 2-minute clock.

WOD: 10 Rounds for Time (15 Minute Cap)

8/6 Calorie Bike (Alternate Assault/Erg)

6 Dumbbell Push Jerk (50/35)(35/20)

6 Toes to Bar

Stimulus/Focus: The short rep scheme should allow you to find a good pace and keep moving. Strive to do all reps unbroken.

Cool Down: 3 Rounds

10 V-Ups

20 Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Ring Work: 15 Minutes to work skills on the high rings.

WOD: 12 Minute GAFAP

1 – 2 – 3 – …

Muscle Ups

Squat Cleans (135/95)(95/65)

RX+: Strict RMUs and (185/125)(125/85)

Stimulus/Focus: This will be a slow grind. The gymnastics skill should challenge you. The weight should be heavy.

Cool Down: Tabata Handstand Hold

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: 5 RFT (15 Minute Time Cap)

60 Double Unders

20 Alternating Dumbbell Goblet Lunges (50/35)(35/20)

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

Stimulus/Focus: Push for larger sets of work than normal. Find a weight that allows you to complete the dumbbell reps in no more than two sets.

Cool Down: 3 Rounds

100m Farmers Carry

100m Run

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 4

Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock.

WOD: 8 Rounds (3 Minutes Work/1 Minute Rest):

A) AMRAP

400m Run

Max Wallballs in Remaining Time (20/14)(14/10)

B) AMRAP

500m Row

Max Burpees in Remaining Time

Stimulus/Focus: Push as hard as you can on the run and row to give yourself as much time on the wall balls and burpees as possible. You will have one minute to rest between each round. You will have 8 separate scores.

Cool Down: Tabata Hollow Rock to Superman