Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: 3-Position Power Snatch

1 x 1

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

3-Position Power Snatch

10 x 1

Stimulus/Focus: Download to 85% and complete one complex every minute on the minute for 10 minutes.

WOD: 8 Minute AMRAP

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

10 Box Jumps (24/20)

*Masters may step

Rest 2 Minutes, then:

8 Minute AMRAP

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

10 Weighted (Slam Ball) Box Step Ups (24/20)(30/20)(20/15)

Stimulus/Focus: This is two separate workouts. Push as hard as you can on both. Try to do work unbroken. You have two minutes to rest in between the workouts. You will have two separate scores.

Cool Down: Tabata Partner Ab Mat Over the Box Wall Ball Toss Sit Ups (AKA the longest named cool down in history–PAMOBWBTSU)

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes finding your heaviest barbell Turkish get up. The weight must be completed on each side to count.

WOD: Five 4-Minute Rounds

3 Wall Walks

12 Alternating Lunges (1.5/1)(1/25#)

*Two Kettlebells

6 Shuttle runs (25′ Out and 25′ Back)

Stimulus/Focus: Work as quickly as you can to give you time to rest. There is no time between the four minute rounds.

Cool Down: 3 Rounds

100 Meter Double Kettlebell Farmers Carry

15 GHD Sit Ups

Warm up: Coach’s Choice

Strength: For Time (12 Minute Cap)

100 Deadlifts (50% 1 RM)

Rest 3 Minutes

50 Deadlifts (75% 1 RM)

Stimulus/Focus: Your score will be time to complete all 150 reps. It will include your 3 minutes of rest. Put the weight you use in notes.

WOD: 4 Rounds for Time (24 Minute Cap)

20/15 Calorie Bike Erg/Assault Bike

10 Burpees to Target

10 Toes to Bar

20/15 Calorie Row

10 Burpees over Rower (lateral)

10 V-Ups

Stimulus/Focus: This will be a cardio grind. Alternate erg and assault Try to complete all reps unbroken.

Cool Down: 4 Rounds

20 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Hang Power Clean + Front Squat + Power Jerk

10 Minutes to Build Build to today’s Heavy 1+1+1+1.

Stimulus/Focus: Ten minutes to develop this complex. See how heavy you can get.

Power Clean + Hang Power Clean + Front Squat + Power Jerk

10 Minute EMOM

Min 1: 1 Power Clean + 1 Front Squat

Min 2: 1 Hang power clean + 1 Power Jerk

*Repeat for five rounds.

*Use 90% of heavy from today.

Stimulus/Focus: Download your bar to 90% of your heaviest from today. Split the complex into two shorter complexes. Complete one rep every minute on the minute for 10 minutes.

WOD: 12 Minute GAFAP

1 – 2 – 3 – …

Dumbbell Hang Clean & Jerks (50/35)(35)

Strict Pull-Ups

*40 Double Unders After Each Round.

*Two DBs.

Stimulus/Focus: This WOD will be crushing on the shoulders. Try to do the KBs unbroken. Singles for the win on strict pull ups may be the way to go here. Rest after the dubs. Keep moving.

Cool Down: Tabata Twisted Cross (Alternate Sides)

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

5 x 15

Stimulus/Focus: Use 60% for all reps. Sets must be unbroken. You will lift on a 3-minute clock. Following each set of floor press you will complete a set of max effort unbroken strict push ups. You may pause in the top, but not bottom. You will have a rep count for each of the five sets.

5 Rounds

Max Effort Unbroken Strict Push Ups

Stimulus/Focus: Following each set of floor press, complete a set of max effort unbroken strict push ups.

WOD: Andi

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lbclick here

Stimulus/Focus: The weight should be light enough to allow you to complete big sets of work. Masters weight is (45/35)Take short breaks between sets. This will be tough on the grip and forearms.

Cool Down: 3 Rounds

10 Bicep Curls

10 Skull Crushers

*Use naked barbell

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: 18 Minute GAFAP

4 – 8 – 12 – 16 – 20 . . .

Handstand Push Ups

Single Arm Dumbbell Overhead Squats (50/35)(35/20)

*Divide reps equally between sides in each round.*

Pull-Ups

*Masters: Seated DB Presses (20/15) for HSPUs

Stimulus/Focus: Try to do the smaller sets without breaking. Take short breaks in between movements.

Cool Down: Tabata Lunge Hold: Alternate Between Sides

Warm up: Coach’s Choice

Strength/Skill: Ring Muscle Up Skill Work

WOD: 20 Minute AMRAP

20 Ab Mat Sit Ups

10 Alternating Pistols

5 Devils Press (50/35)(35/20)

*Two dumbbells.

1 Ring Muscle Up

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

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Pause Clean (Below the Knee)

10 Minutes to Find Your Heavy Single

Stimulus/Focus: Spend 10 minutes getting as heavy as you can on this lift.

Pause Clean (Below the Knee)

10 x 1

Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every 30 seconds for 5 minutes.

WOD: 6 Rounds (3 Minutes Work/1 Minute Rest)

AMRAP A

10 Shuttles Runs (25′ Out and 25′ Back)

30 Air Squats

Max Effort Slam Balls (30/20)(20/15) in Remaining Time

AMRAP B

200 Meter Run

30 Alternating Lunges (Bodyweight)

Max Kettlebell Swings (1.5/1)(1/25#) in Remaining Time

Stimulus Focus: You will go through the above two workouts three times. You will have a separate score for each workout. Only the max effort reps will count.

Cool Down: Alternating Tabata

Wall Facing Handstand Holds

Hollow Holds

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 4 x 3 x 2 x 1

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

WOD: Four 5-Minute Rounds

A) For Time:

27/21 Assault Bike/Bike Erg

21 Bar-Facing Burpees

15 Thrusters (95/65)(65/45)

B) For Time:

27/21 Calorie Row

21 Toes to Bar

15 Box Jump Overs (24/20)

*Masters can step up. Everyone steps down.

Stimulus/Focus: You will go through the two workouts twice. The only time you have to rest is the time you have left in the five minutes after completing the work. You will be on the bike erg once, assault bike once, and rower twice. Scale appropriately.

Cool Down: 400 Meter Run/Jog/Walk