Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Paused Front Squat

6 x 2

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: 4 RFT (20 Minute Cap)

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

20 Burpee to 6″ Target

10 Strict Pull-Ups

Stimulus/Focus: This workout will be challenging on the entire body, including the mindset. Aim to do big chunks of work. Try to do the wall balls in no more than two sets. Find a steady pace on the burpees and just keep moving. Do what you can on pull ups.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Banded Deficit Deadlift

5 x 3

Stimulus/Focus: Use 60% of your most recent 1 RM. Use a green or purple band and a 45# plate for the deficit. The barbell should move as fast as possible for each rep.

WOD: 20 Rounds (40 Seconds Work/20 Second Rest)

Round 1: Calorie Row

Round 2: Dumbbell Clean & Jerks (50/35)(35/20)

*Two dumbbells

*You will alternate between the two movements and will do each ten times.

*Your score will be total reps including calories.

Stimulus/Focus: Try to work the entire 40 seconds. Choose a weight that allows you to keep moving on the clean and jerks without taking a break while fresh. Accumulate as many reps as possible.

Cool Down: Tabata Squat Holds (with one dumbbell from WOD held in front rack position)

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: 30 Minute AMRAP

500/450mBike Erg or 12/10 Assault Bike Cals

200m Row

20 Crossover Single Unders

1000/900m Bike Erg or 24/20 Assault Bike Cals

400m Row

20 Crossover Single Unders

1500/1350m Bike Erg or 36/30 Assault Bike Cals

600m Row

20 Crossover Single Unders

2000/1800mBike Erg or 48/40 Assault Bike Cals

800m Row

20 Crossover Single Unders

2500/2250m Bike Erg or 60/50 Assault Bike Cals

1000m Row

20 Crossover Single Unders

Stimulus/Focus: Find a pace and settle in . . . see how far you get.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: Clean Pull + Below the knee Power Clean + Hang Power Clean

1 x 1

Stimulus/Focus: Take 10 minutes to build to your heaviest complex.

Clean Pull + Below the knee Power Clean + Hang Power Clean

5 x 1

Stimulus/Focus: Use 90% of your heavy. Complete one rep EMOTM.

WOD: Eight 2-Minute Rounds

8 Burpee Box Jump Overs (Lateral)(24/20)

4 Power Cleans (70% of 1 RM)

Stimulus/Focus: Sprint! Go hard and fast! Give yourself rest time. Aim to finish each round in about the same amount of time.

Cool Down: Tabata Chin Over the Bar Holds

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

12 Minute EMOTM

Min 1: 8 Tempo Ring Dips (2 Seconds Down/2 Seconds Up)

Min 2: 8 Hanging Leg Raises to 90°

Min 3: 30 Seconds of Hollow Rocks

WOD: Three 6-Minute Rounds

Buy In: 400 Meter Run

2 Rounds:

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

40 Double Unders

Stimulus/Focus: Find a pace on the run that allows you to go into the dumbbells immediately and to go unbroken on them. You’ll enter three separate scores.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

10 DB Front Squats

*Use dumbbell from the workout*

Warm up: Coach’s Choice

Strength/Skill: Paused Front Squat

5 x 3

Stimulus/Focus: Use 80% for all sets. Pause for 2 seconds in the bottom. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

6 Strict Chest to Bar

9 Front Squats (135/95)(95/65)

12 V-Ups

6 Strict Chest to Bar

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

12 V-Ups

Stimulus/Focus: This will be a challenging workout in skill and load. Aim for 4-5 rounds.

Cool Down: Tabata Arch Holds

Warm up: Coach’s Choice

Strength/Skill: 1.5 Deadlift

1 x 5

Stimulus/Focus: Use ten minutes to find your heavy 5 for the day. These 1.5 deadlifts will start on the floor. Lift to just below the knee. Return to the floor and lift to full extension of deadlift. Drop from the top. Repeat four more times for a total of five 1.5 deadlifts.

1.5 Deadlift – 3 x 3

Stimulus/Focus: Use today’s heavy for 3 x 3. Lift on a two minute clock.

WOD: 5 RFT (20 Minute Cap)

10 Deadlifts (185/135)(135/95)

10 Strict Push-Ups

10 Deadlifts (185/135)(135/95)

10 Pull-Ups

Stimulus/Focus: This should be a generous time cap. This is to allow you time to maintain perfect form–especially on those strict push ups.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 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!

Warm up: Coach’s Choice

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

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

WOD: 20 Rounds (45 Seconds Work/15 Seconds Transition)

Minute 1: Max Effort Bike Calories (alternated bikes)

Minute 2: Max Effort Squat Snatch (95/65)(65/45)

Minute 3: Max Effort Row Calories

Minute 4: Max Effort Thrusters(95/65)(65/45)

Stimulus/Focus: Your score will be your total reps, including calories. Push hard in each round. Try to keep moving for the entire 45seconds. You’ll have 15 seconds to transition.

Cool Down: Tabata L-Hangs