Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: For Time

Complete the following within 5 minutes:

5-4-3-2-1

Wall Walks

25-20-15-10-5

Air Squats

If under the five minute mark, continue with:

5-4-3-2-1

Handstand Push Ups

25-20-15-10-5

Jump Squats

If under the 10 minute mark, continue with:

5-4-3-2-1

Strict Handstand Push Ups

25-20-15-10-5

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

If under the 15 minute mark, continue with:

5-4-3-2-1

Handstand Walks (25′)

25-20-15-10-5

Pistols

Stimulus/Focus: Both movements should get progressively more challenging-choose scales that maintain that integrity. You must complete each couplet under the prescribed time. If you do not, you cannot continue.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for a heavy single.

WOD: 6 Minute GAFAP

1-1 Dumbbell Snatch (50/35)(35/20)(Left and Right)

1 Shuttle Run

*2/2 & 2, 3/3 & 3 . . .

Stimulus/Focus: Just keep moving. Try to complete all snatches unbroken. Each snatch counts as a rep. Each shuttle counts as a rep. You must finish the shuttle for it to count as a rep.

Cool Down: Tabata Bar Hangs

Warm-up: Coach’s Choice

Strength/Skill: Front Rack Lunge

1 x 6

Stimulus/Focus: Spend 15 minutes getting AHAP for 6 alternating reps (3 reps per side).

WOD: 10 Minute EMOM

6 Reps @ 80% of Today’s Heaviest

Stimulus/Focus: Complete the reps as fast as possible. The minutes will go by quickly!

GI Jane: 100 Burpee Pull Ups for Time

Stimulus/Focus: Benchmark WOD time! Have fun with this one!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 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: Floor Press

6 x 4

Stimulus/Focus: Complete each set at 80%. Lift on a 2-minute clock.

WOD: For Time (15 Minute Time Cap)

5 Rounds

10 Floor Press (95/65)(65/45)

5 Pull Ups

5 Rounds

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

5 Chest to Bar Pull Ups

Then, with remaining time, complete:

Max Effort Bar Muscle Ups

Stimulus/Focus: A push-pull workout. Try to complete all work unbroken or in 2 sets.

Cool Down: 400 Meter Jog

Warm-up: Coach’s Choice

Strength/Skill: Clean

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 AMRAP

5 Cleans (115/75)(75/55)

10 Handstand Push Ups

20 Double Unders

Stimulus/Focus: Complete the cleans in quick singles, the HSPUs in 2-3 sets, and try to go unbroken on the dubs. Aim for 8 rounds.

Cool Down: Tabata Single-Leg Glute Bridges

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (10 Minute Time Cap)

21-15-9

Push Jerk (135/95)(95/65)

Burpees

Stimulus/Focus: Complete the push jerks in 2-3 sets each time. Find a steady pace on the burpees.

Cool Down: 3 Rounds

10 Jump Lunges

10 Hanging Knee Raises

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Find a progression.

WOD: For Time (30 Minute Time Cap)

500-400-300-200-100

Meter Run

50-40-30-20-10

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

5-4-3-2-1

Rope Climbs

Stimulus/Focus: Push hard on the run, complete the KB swings in 2-3 sets each time, and focus on efficiency on the rope climbs.

Cool Down: 400 Meter Walk

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)

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

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

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

Ab Mat Sit Ups

Stimulus/Focus: Try to complete the overhead squats in no more than 2 sets and completet the ab mat sit ups unbroken.

Cool Down: 3 Rounds

10 Superman Holds

5 Strict Pull Ups

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!