Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Thruster

5 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: Fran

21-15-9

Thrusters, 95# / 65#

Pull-ups

Cool Down: 4 Rounds

15 GHD Sit Ups

5 Assault Bike Calories

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

Stimulus/Focus: Spend 10 minutes working the skill.

WOD: For Max Reps

30 Minute EMOM

Minute 1: Bike Erg Calories

Minute 2: GHD Extensions

Minute 3: Box Jump Overs (24/20)

Minute 4: D-Ball Up and Overs

Minute 5: Rope Climbs

Stimulus/Focus: Accumulate as many reps as possible at each station. You will go through each one six times. You will enter one total rep count for your score.

Cool Down: 400 Meter Run

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 2-minute clock.

WOD: 6 Rounds (2 Minutes Work/1 Minute Rest)

A) AMRAP

200 m Run

Max Dumbbell Push Jerks in Remaining Time (50/35)(35/20)

B) AMRAP

50 Double Unders

Max Ab Mat Sit Ups in Remaining Time

Stimulus/Focus: You’ll go through each couplet three times–alternating between the two. The only reps that count are the DB push jerks and the sit ups. You will have six separate scores.

Cool Down: Tabata Handstand 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: Ring Work

Stimulus/Focus: Spend 10 minutes on the rings!

WOD: 30 Minute Partner AMRAP

30 Double Unders (Partner 1)

30 Double Unders (Partner 2)

20 Alternating Lunges (Partner 1)

20 Alternating Lunges (Partner 2)

10 Toes to Ring (Partner 1)

10 Toes to Ring (Partner 2)

Stimulus/Focus: Have fun with a partner! Choose scales that allow you to keep moving at a good pace.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: 3-Position Snatch

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 70% of your 1 RM on the complex (or 50% of your 1 RM on snatch if you don’t have logged results for the complex). Lift on a 2-minute clock. Get AHAP.

3-Position Snatch – 10 x 1

Stimulus/Focus: Use 70% of your heaviest complex from today. Complete one complex every minute on the minute for 10 minutes.

WOD: 10 Minute Clock

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

*At the top of every minute–including the start–complete 2 wall walks.

Stimulus/Focus: Be on the kettlebell as much as you can. Complete wall walks efficiently and transition quickly. The only reps that count are the kettlebell swings.

Cool Down: Tabata Squat Holds (with KB)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 2

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

WOD: 10 RFT (24 Minute Cap)

200/150 Meter Row

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

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

Stimulus/Focus: This is a push pull workout. Try to push hard on the row and go unbroken on the floor press and slam balls.

Cool Down: 3 Rounds for Quality

30 Second Close Grip Hang

15 Pike Compressions

Warm up: Coach’s Choice

Strength/Skill: Back Squat

10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: 8 Minute AMRAP

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

5 Burpees

Stimulus/Focus: This is a short time domain with a short rep scheme. You should be able to continue at a fast pace. Aim for 8-10 rounds.

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

Warm up: Coach’s Choice

Strength/Skill: Shoulder 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: For Time (20 Minute Cap)

500 Meter Run

50 Ab Mat Sit Ups

25 Pull Ups

50 Seated Shoulder Press (35/20)(20/15)

25 Pull Ups

50 Ab Mat Sit Ups

500 Meter Run

Stimulus/Focus: This is an out and back workout. Find a pace and settle in so that you don’t burn out on the first half.

Cool Down: 5 Rounds

100 Meter Row

10 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!