Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Push Press

5 x 4 x 3 x 2 x 1

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

WOD: Three 4-Minute AMRAPs (4-Minute Rest Between Each)

A) 4 Minute AMRAP

8 Dumbbell Hang Power Cleans (50/35)(35/20)

4 Strict Handstand Push Ups

B) 4 Minute AMRAP

6 Dumbbell Power Cleans (50/35)(35/20)

6 Handstand Push Ups

C) 4 Minute AMRAP

4 Dumbbell Squat Cleans (50/35)(35/20)

8 Hand Release Push-Ups

*Rest 4 minutes between AMRAPs.

Stimulus/Focus: These are three separate WODs. The dumbbell movements get more challenging, but the reps decrease. The push ups get less challenging, but the reps increase. Find scales that challenge you appropriately to maintain the integrity of the workout.

Cool Down: Tabata Plank Holds (on vertical dumbbells)

Warm up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1

Stimulus/Focus: Use 20 minutes to find your 1 rep max.

WOD: 15 Minute AMRAP

50 Double Unders

3 – 6 – 9 – …

Pull Ups

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

Stimulus/Focus: This workout has a little of everything–metabolic conditioning, gymnastics and weightlifting. Find a pace and just keep moving. Complete shorter rep schemes unbroken. Take short breaks on the longer rep schemes. Your score is total reps.

Cool Down: Alternating Tabata

V-Ups

Hollow Rock Holds

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 6 x 6 x 6 x 6 x 6

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

WOD: 18 Minute GAFAP

1 – 2 – 3 – . . .

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

2 – 4 – 6 – . . .

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

*Continue increasing floor press by 1 rep and wall balls by 2 reps.

Stimulus/Focus: Find a pace and settle in . . . just keep moving.

Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes

Warm up: Coach’s Choice

Strength/Skill: Power Snatch Complex 1 x 1

1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

Stimulus/Focus: Spend 10 minutes getting AHAP on the complex.

Power Snatch Complex 10 x 1

1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

Stimulus/Focus: Complete one complex EMOM for ten minutes. Use 85% of your heavy for the day.

WOD: 22 (Not 59) Minute AMRAP

22 Kettlebell Deadlifts

22 Alternating Kettlebell Snatches

22 Double Unders

22 American Kettlebell Swings

22 Kettlebell Goblet Squats

200 Meter Run

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

Stimulus/Focus: Have fun celebrating Coach Marc’s 59th birthday–aren’t you glad it isn’t a 59 minute AMRAP?! Thank goodness he was born on the 22nd-much better rep scheme! 🙂

Cool Down: Wish Coach Marc a Happy Birthday!

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Stimulus/Focus: Spend 10 minutes working the muscle up skill. Choose a progression and a rep count and complete that EMOM for 10 minutes.

WOD: For Time (12 Minute Cap)

21-15-9

Dumbbell Thruster (50/35)(35/20)

Shuttle Runs

Stimulus/Focus: This will be a tough workout. The dumbbells are heavy, the movement is challenging, the runs are exhausting! Break your thrusters up into no more than 3 sets per round. Find a pace and maintain it on your shuttle runs. Have fun!

Cool Down: 4 Rounds

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute EMOM

Minute 1: Max Calorie Bike

Minute 2: 10 Box Jump Overs (24/20) + Max Toes to Bar

Minute 3: 10 GHD Sit Ups + Max Pull Ups

Minute 4: 100 Meter Run + Max Bar Muscle Ups

Minute 5: Rest

Stimulus/Focus: Push hard in the buy in to each minute so you can get to the working reps. You will complete this three times.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 10

Stimulus/Focus: Use 50% for all sets. Lift on a 2-minute clock.

WOD: Four 4-Minute Rounds

15/12 Row Calories

12 Bar Facing Burpees

9 Front Squats (95/65)(65/45)

Stimulus/Focus: This will be a cardiovascular grind. Push hard on each movement to give you time to rest before repeating. You will go through this four times and have a separate score for each.

Cool Down: Tabata V-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!

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 1 x 1 x 1 x 1 x 1 x 1

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

WOD: 5 Rounds for Time (18 Minute Cap)

10 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

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

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

Stimulus/Focus: Try to keep all work unbroken. Have fun!

Cool Down: 400 Meter Run with Wall Ball