Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

10 Minutes to Get AHAP using a barbell.

Stimulus/Focus: Spend 10 minutes finding a heavy weight. The weight must be completed on each side to count.

WOD: 20 Minute EMOM

Minute 1: 1 TGU at 90% (Left)/Max Effort Double Unders in Remaining Time

Minute 2: 1 TGU at 90% (Right)/Max Effort Double Unders in Remaining Time

*Repeat for 10 Rounds

Stimulus/Focus: The bar should be heavy. The double unders should tax you and make the bar feel heavier. Focus on efficient transitions to give yourself time. The only reps that count are the double unders and you must complete the lift at 90% each round in order to move on to the jump rope and get reps.

Cool Down: Alternating Tabata

*Calf Stretch

*Couch Stretch

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift

6 x 6 x 6 x 6

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute Partner Valentine’s Day AMRAP

*One partner works, one partner holds the plank.

14 Deadlifts

14 Strict Push Ups

14 Hang Power Cleans

14 Step Lunges

14 Power Snatch

14 Mountain Climbers

14 Back Squats

14 Ab Mat Sit Ups

14 Push Press

14 Burpees

*Male Teams: 115/75

*Coed Teams: 95/65

*Female Teams: 75/55

Stimulus/Focus: Have fun with a Valentine’s Day Partner WOD!

Cool Down: Partner Choice

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 getting inverted!

WOD: Three Rounds (6 Minutes Work/2 Minutes Rest)

Round 1: 6 Minute AMRAP

4 Wall Walks

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

12 Front Rack Lunges (50/35)(35/20)

Round 2: 6 Minute AMRAP

4 Front Rack Lunges (50/35)(35/20)

8 Handstand Push Ups

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

Round 3: 6 Minute AMRAP

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

8 Front Rack Lunges (50/35)(35/20)

12 Meter Handstand Walk

Stimulus/Focus: Push hard in each AMRAP. You have 2 minutes to rest between each. Choose handstand scales that challenge you and get harder each round. You will a rep count for each AMRAP.

Cool Down: Tabata L-Hangs

Warm up: Coach’s Choice

Strength/Skill: Thruster

2 x 2 x 2 x 2 x 2

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

WOD: 24 Minute EMOM

Minutes 1-8: 12 Wall Balls (20/14)(14/10)

Minutes 9-16: 8 Chest to Bar Pull Ups

Minutes 17-24: 12 Ab Mat Sit Ups

RX+: (30/20)(20/14); Bar Muscle Ups, GHD Sit Ups

Stimulus/Focus: Push hard in your work each minute. Focus on quality of movement. Try to keep work unbroken if possible. Give yourself time to rest before the next minute starts. Your score will be total reps. You can only click RX or RX+ if you complete all prescribed reps each minute.

Cool Down: Tabata Plank 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: Power Clean

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 3 RFT (15 Minute Time Cap)

21 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

15 Strict Push Ups

9 Power Cleans (135/95)(95/65)

Cool Down: Stimulus/Focus: 3 Rounds

5 Ring Dips

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Back Squat

3 x 3 x 3 x 3 x 3

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

WOD: Five 4-Minute Rounds

5 Russian Kettlebell Swings

5 American Kettlebell Swings

5 Kettlebell Overhead Squats (Left)

5 Kettlebell Overhead Squats (Right)

10 Shuttle Runs

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

Stimulus/Focus: Complete the work as quickly as possible. You will have the remaining time in the four-minute round to rest. You will complete this work for five rounds.

Cool Down: Tabata Wall Sits with KB

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

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

WOD: For Time (25 Minute Cap)

27 Calorie Row

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

21 Calorie Bike Erg

21 Handstand Push Ups

*Masters RX: Seated DB Presses (20/15)

150 Meter Run

15 Toes to Bar

9 Calorie Assault Bike

9 Wall-Walks

Stimulus/Focus: Have fun with all the things!

Cool Down: 3 Rounds

10 Candlestick Raises

20 Russian Twists

30 Flutter Kicks

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: For Time (20 Minute Cap)

5 Rope Climbs

10 Alternating Dumbbell Snatch (50/35)(35/20)

15 Alternating Front Rack Lunges (50/35)(35/20)

20 Double Unders

25 Ab Mat Sit Ups

30 Burpees

25 Ab Mat Sit Ups

20 Double Unders

15 Alternating Front Rack Lunges (50/35)(35/20)

10 Alternating Dumbbell Snatch (50/35)(35/20)

5 Rope Climbs

Stimulus/Focus: This a fun little out and back. You’ll use one dumbbell for all weighted movements. Try to do you work unbroken. Focus on efficiency on your climbs.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry (DB from WOD)

*Switch hands at the turn around point

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5

Stimulus/Focus: Start at 70% and get AHAP. You will lift on a 2-minute clock. Try to maintain the same weight in the second half as you did in the first half. You will enter your single, as well as your total weight lifted. Sets can only be attempted once so choose your weights carefully.

WOD: 5 RFT (10 Minute Cap)

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

10 Pull Ups

RX+: (185/135)(135/95) and chest to bar

Stimulus/Focus: This should be a heavy barbell for floor press. The push and pull will challenge your muscles. Aim to complete all work unbroken each round.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions