Author: pwsadmin

Warm up: Coach’s Choice

WOD: Four 8-Minute Rounds

0:00-6:00 Minutes

800 Meter Run

Max Effort Wall Balls (20/14)(14/10)

6:00-8:00

Rest

Stimulus/Focus: Push hard on the run to give yourself as much time as possible to accumulate wall ball reps. Try to keep your runs close to the same time each round. You will have a wall ball rep count for each round.

Strength/Skill: Spend ten minutes working a goat while fatigued. Everything will be warm after the workout, so pick something and focus on it for 10 minutes-ring work, rig work, rope climbs, handstand work, pistols, box jumps.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Snatch

5 x 5

Stimulus/Focus: Use 75% for all sets. These will be touch and go reps. Focus on barbell cycling. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

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

15 Handstand Push Ups

10 Goblet Lunges (1.5/1)(1/25#)

5 Ring Dips

Stimulus/Focus: This workout has a little bit of everything. Choose scales that allow you to complete the work unbroken or in two sets. Aim for 8 rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: 4 RFT (20 Minute Cap)

400 Meter Run

15 Bar Facing Burpees

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

*RX+: (135/95)(95/65)

Stimulus/Focus: Find a steady pace on the run and burpees. The floor press will be challenging after the burpees. Try to do them in two sets.

Cool Down: 500 Meter Row

Warm up: Coach’s Choice

Strength/Skill: OH Lunges

1 x 10

Stimulus/Focus: 10 minutes to build to today’s heavy 10 alternating overhead lunges. These will come out of the rack.

OH Lunges

4 x 10

Stimulus/Focus: Download your bar to 80% of your heaviest 10. Complete one set of 10 at that weight every 90 seconds for four rounds.

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

3 Minute AMRAP

2 Wall Walks

6 Pull Ups

24 Double Unders

Stimulus/Focus: Try to do all work quick and unbroken. Aim for 2-3 rounds each AMRAP. You will have 4 separate scores.

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Push Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP across the five sets of two reps. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

40 Power Cleans

30 Front Squats

20 Push Press

10 Clusters

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

RX+: (135/95)(95/65)

Stimulus/Focus: Aim to complete big sets of work on the barbell-two sets for each movement.

Cool Down: 3 Rounds

20 Bar Hops

100 Meter Run

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: Deadlift

4 x 4 x 4 x 4

Stimulus/Focus: Start at 75% and get AHAP across the four sets of four reps. Show four-finger flash at the bottom of each rep.

WOD: 20 Minute AMRAP

10 Pull Ups

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

10 Box Jumps (24/20)

RX+: Chest to Bar; (2/1.5)(1.5/1); (30/24)

*Masters can step up. Everyone must step down.

Stimulus/Focus: Find a steady pace and just keep moving. Take on the RX+ if you want a challenge today. Breaking work into smaller sets is okay.

Cool Down: Tabata Box Push Ups (Feet on the box, Hands on the ground)

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 5

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

WOD: 21-18-15-12-9-6-3 (15 Minute Cap)

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

Ab Mat Sit Ups

Stimulus/Focus: The decreasing rep scheme makes this work out more manageable. Try to push yourself to do a heavier weight than you would typically do even if you have to break the rounds into smaller sets.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean

10 Minutes to Find Your Heavy Drop and Go Double

Stimulus/Focus: Spend 10 minutes getting as heavy as you can for your heavy drop and go double (two quick singles). This will force the quick reset.

Power Clean

10 x 1

Stimulus/Focus: Load your bar to 90% of your heaviest double from today. Complete one power clean every 30 seconds for 5 minutes.

WOD: 4 RFT (15 Minute Cap)

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

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

12 Toes to Bar

Stimulus/Focus: Try to push yourself past your comfort zone on reps. If you can go unbroken, do it. If not, aim for larger sets than you typically do.

Cool Down: 4 Rounds

12 GHD Extensions

6 Calories (Bikes, Ski, Row)

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 inverted. Find your progressions for the three AMRAPs.

WOD: Three 10-Minute GAFAPs (2 Minute Rest in Between)

10 Minute GAFAP

1 Wall Walk

100 Meter Run

*Add 1 Wall Walk Each Round

10 Minute GAFAP

1 Handstand Push Up

100 Meter Run

*Add 1 Handstand Push Up Each Round

10 Minute GAFAP

1 Handstand Walk (25′)

100 Meter Run

*Add 1 Handstand Walk Each Round

Stimulus/Focus: Each round will have its own rep count. The runs count as 1 rep each time. Choose inverted scales/progressions that get more difficult for each workout.

Cool Down: Tabata L-Hangs