Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

1 x 1

Stimulus/Focus: Spend 15 minutes find a heavy single.

WOD: For Time

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

Handstand Push Ups

Shuttle Runs (Down and Back)

Masters RX: Seated DB Presses (20/15)

Masters RX+: 35/20 Dumbbells

RX+: Strict HSPUs

Stimulus/Focus: These opposing movements should give you the rest you need to push hard in each part. Try to do big chunks of HSPUs and choose a scale that challenges you if you are not able to RX them.

Cool Down: 3 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

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 leading up to the single. Try to maintain the same weights lifted in the first half throughout the second half. Be careful of the weights you choose. If you miss a set, you cannot reattempt it and it does not count in your total poundage score.

Strength Metcon: Total Pounds Lifted

Stimulus/Focus: Time to do all the math calculate your total weight lifted. If you miss a set you cannot reattempt it or included it in your score.

WOD: 15 Minute AMRAP

20 Dumbbell Deadlifts (50/35)(35/20)

20m Goblet Walking Lunges (50/35)(35/20)

40m Dumbbell Front Rack Carry (50/35)(35/20)

*Use one dumbbell for the walking lunge and two dumbbells for the deadlifts and carries.

Stimulus/Focus: The deadlifts will feel relatively light, but will tax your grip. Try to complete entire 10 meter lengths of the lunges and carries before putting them down to rest. Aim for 5 rounds.

Cool Down: Tabata Goblet Squats

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 4 x 3 x 2 x 1

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

WOD: 2 Rounds (7 Minutes Work/2 Minute Rest)

4 Power Snatches (115/75)(75/55)

8 Toes to Bar

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

Stimulus/Focus: Push hard in both 7 minute AMRAPs. Try to do your T2B and WBs unbroken if possible. Single drop and go reps may be the best option on power snatch. You will have 2 minutes to rest between workouts. You will have a separate rep count for each one.

Cool Down: Tabata Superman 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: Back Squat

6 x 6

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

WOD: For Time (25 Minute Cap)

50-40-30-20-10

Double Unders

25-20-15-10-5

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

5-4-3-2-1

Rope Climbs

Stimulus/Focus: Break work as needed. Take short rests between sets.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

10 Strict Push Ups

Warm up: Coach’s Choice

Strength/Skill: Floor Press

7 x 7

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: Four Six-Minute Rounds

20/15 Calorie Bike

10 Toes to Bar

20/15 Calorie Row

10 Burpees

Stimulus/Focus: Complete this work as quickly as possible so you have time to rest before repeating. You will go through this sequence of work four times and will have a separate score for each round. You will use the assault bike for two rounds and the bike erg for two. If you can’t finish the work within the time domain, cut the reps in order to give yourself at least a minute to rest.

Cool Down: Tabata Handstand Hold

Warm up: Coach’s Choice

Strength/Skill: Snatch Pull + Below the knee Snatch + Snatch

1 x 1

Stimulus/Focus: Use 10 minutes to get as heavy as you can on this complex.

Snatch Pull + Below the knee Snatch + Snatch

8 x 1

Stimulus/Focus: Complete one complex every 90 seconds for 8 rounds. Use 90%

WOD: Karen

For Time:

150 Wall-Ball Shots, 20# / 14#

Cool Down: 3 Rounds

100 Meter Run

15 Ab Mat Wall Ball Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Strength

Three Three-Minute Rounds

6+6 Bulgarian Split Squats with 1x KB

6+6 Single Leg RDL with 1x KB

WOD: 20 Minute AMRAP

5 Handstand Push Ups

10 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

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

Stimulus/Focus: Twenty minutes is a long time domain. Find a pace and settle into it. Aim for 8-10 rounds.

Cool Down: 6 Minute EMOM Alternating

Minute 1: 40 Second Plank

Minute 2: 40 Russian Twists

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: Shoulder Press

4 x 4 x 4 x 4

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

WOD: 4 RFT (30 Minute Cap)

800m Run

10 Clean and Jerks (135/95)(95/65)

10 Pull Ups

RX+: (185/135)(135/95); chest to bar pull ups

Stimulus/Focus: This workout taxes your cardiovascular system and forces you to lift heavy while fatigued.

Cool Down: 3 Rounds

5 Barbell Rollouts

5 Ring Dips