Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Double Under Practice: If you had double unders, complete Flight Simulator. If you do not, spend 15 minutes practicing double unders-working with the coach, tabata sets, attempts, etc.

Flight Simulator: For Time (20 Minute Cap)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

*Each round must be unbroken. Rest as needed between each round. You can restart the round as many times as you need to complete it unbroken.

*Note: 15 minute time cap.

WOD: 8 Rounds (20 Seconds Work/10 Seconds Rest) of Each of the Following:

Assault Bike Calories

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

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

Ab Mat SIt Ups

*Complete 8 rounds on one movement before moving onto the next.

*One minute break between movements.

Stimulus/Focus: You will enter a score for each movement for a total of 4 separate scores. Push as hard as you can each 20 seconds.

Cool Down: Tabata Goblet Squat Holds

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 5

Stimulus/Focus: Complete all sets at 80% and lift on a 2-minute clock.

WOD: For Time (12 Minute Time Cap)

15-12-9-12-15

Overhead Squat (95/65)(65/45)

Slam Balls (30/20)(20/15)

Stimulus/Focus: The out and back design of this workout will test you physically and mentally. Try to complete each set upbroken.

Cool Down: 3 Rounds

10 Slam Ball Russian Twists

20 Jump Lunges

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 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: 20 Minute Partner AMRAP

Partner A: Row

Partner B: Completes the following:

10 Dumbbell Push Press (35/20)(20/15)

10 Burpees Over the Dumbbells

*Switch after partner B completes one round of work.

*Score is the total number of working reps + the total number of calories rowed.

Stimulus/Focus: This will be a challenging workout because there is no rest-one person is rowing, while one person is on the dumbbells working. Rest as needed, but keep breaks short.

Cool Down: Partner Choice

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: 5 RFT (20 Minute Time Cap)

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

25 Box Jumps (24/20)*Masters may step up. Everyone must step down.

Stimulus/Focus: This workout is high in volume. Try to complete the wall balls in 2 sets each time and just keep moving on the box jumps.

Cool Down: 100 Partner Wall Ball Sit Ups (Over the Box)

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 20 Minute AMRAP

200 Meter Run

50 Double Unders

5 Wall Walks

Stimulus/Focus: This is a long time domain with difficult movements. Choose challenging scales for you. Find a pace and settle into it. The run counts as 1 rep.

Cool Down: Tabata Diagonal Planks Holds

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. Lift on a 2-minute clock.

WOD: For Time (22 Minute Time Cap)

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

Ring Dips

*Complete 3 Snatches (135/95)(95/65) after each round of dips.

Stimulus/Focus: This should be a challenging workout-both in weight and skill. Focus on small sets and good form. The weight should be heavy for you. The workout ends with 3 snatches.

Cool Down: 3 Rounds

5 Ring Pull Ups

10 V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

2 x 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 (10 Minute Cap)

21-15-9

Floor Press (135/95)(95/65)

Pull Up

*RX+: (185/125)(125/85) and Chest to Bar

Stimulus/Focus: A classic push-pull WOD using opposing muscles. Try to complete each round in no more than 2 sets.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

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: Paused Back Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 50% of your 1 RM back squat. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

5 Goblet Squats (1.5/1)(1/25#)

10 Double Unders

*Add 5 Squats and 10 Double Unders to Each Round.

Stimulus/Focus: This is a relatively short time domain. Just keep moving!

Cool Down: Tabata Achilles Wall Stretches