Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Clean

5 x 4 x 3 x 2 x 1

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

Strength Metcon: Five 2-Minute Rounds

1 Minute Max Effort Cleans (70% of Today’s Heaviest)

1 Minute Rest

Stimulus/Focus: This is time to move a moderately heavy bar quickly. The reps do not have to be unbroken. Just try to keep moving for the whole minute each time.

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

4 Pull Ups

8 Strict Push Ups

12 Air Squats

Stimulus/Focus: A little Murph prep! Focus on good form and try to push the intensity. Work the entire three minutes. You’ll get two minutes to rest before repeating. You’ll have a separate rep count for each of the three AMRAPs.

Cool Down: Run 400 Meters

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 75% for all six sets. Lift on a 3-minute clock.

WOD: 9 Minute GAFAP

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

Box Jumps (24/20)

1 – 2 – 3 – 4 … continue to add 1 rep to both movements each round.

Stimulus/Focus: The short time domain should allow you to keep moving, but your grip is going to be taxed after the deadlift strength. Find a steady pace and just keep moving.

Cool Down: Alternating Tabata

KB Standing Side Bends

KB Standing Oblique Twists

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

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

WOD: 14 Minute AMRAP

100 Double Unders

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

30 Meters Dumbbell Overhead Walking Lunges (50/35)(35/20)

*One dumbbell for both DB movements. Switch hands at the turn around point for the OH lunges.

Stimulus/Focus: The longer rep scheme will be challenging. Break your work as needed. Try to keep moving. The DB should be heavy, but manageable to do two sets on the snatches and complete one length (15 meters) unbroken on the OH lunges.

Cool Down: Tabata L-Hang

Warm up: Coach’s Choice

Strength/Skill: Front Squat

1 x 1

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

Front Squat: 10 x 2

Stimulus/Focus: Use 75% of your heaviest single. Complete 2 reps every 30 seconds for 10 rounds.

WOD: 7 RFT (14 Minute Cap)

7 Dumbbell Thrusters (50/35)(35/20)

7 Burpees

7 Shuttle Runs (25′ out and back)

Stimulus/Focus: This should be heavy, but fast. Try to do the dumbbell thrusters unbroken then push hard on the burpees and runs.

Cool Down: 3 Rounds

100 Meter Farmers Carry

*Both Dumbbells from WOD

25 Standing Oblique Twists with One Dumbbell

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: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

Stimulus/Focus: Spend 10 minutes upside down!

WOD: 30 Minute Partner AMRAP

10 Wall Walks

20 Sit Ups

10 Handstand Push Ups

20 Toes to Bar

10 Meter Handstand Walk

20 GHD Sit Ups

Stimulus/Focus: A true partner workout! You strategize however you decide. Split the work in whatever way works best for you and your partner. One partner works, while the other rests. Choose scales that challenge you. Each round should get harder. Have fun!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3

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

WOD: 50 – 40 – 30 – 20 – 10 (18 Minute Cap)

Kettlebell Deadlifts

American Swings

Goblet Reverse Lunges

*RX: (1.5/1)(1/25#)

Stimulus/Focus: Complete large sets of work. The only breaks you get from the KB are the ones you take!

Cool Down: 3 Rounds

30 Second Side Plank Hold on KB (per side)

30 Russian Twists with Kettlebell

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 4 x 3 x 2 x 1

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

WOD: 4 Rounds (3 Minutes Work/1 Minutes Rest)

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

8 V-Ups

4 Ring Dips

Max Calories Machine of Choice with Remaining Time

Stimulus/Focus: Complete all work as quickly as possible to give yourself as much time as you can to accumulate calories. You can choose any machine that is open each round, so . . . it pays to be fast on the prescribed work! The only reps that count are you calories. You’ll have a score for each of the four rounds.

Cool Down: Tabata Supermans (2-Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Power Clean

3 x 3 x 3 x 3 x 3

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

WOD: 20 Minute AMRAP

5 Power Cleans (135/95)

10 Burpees

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

Stimulus/Focus: Think about power cleans in singles, a steady pace on burpees, and unbroken on wall balls. Aim for 7-8 rounds.

Cool Down: Tabata Partner Ab Mat Wall Ball Passes

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 3

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: 12 RFT (12 Minute Cap)

3 Pull Ups

6 Strict Push Ups

9 Air Squats

Stimulus/Focus: Aim to do each round unbroken with minimal rest between the rounds.

Cool Down: 400 Meter Run