Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Push Press – 1 x 3

Stimulus/Focus: Take 10 minutes to build to a heavy set of 3.

Push Press – 5 x 1

Stimulus/Focus: Perform 1 rep EMOTM for 5 minutes using the weight from your heavy set of 3 for the day.

WOD: Three 5-Minute Rounds

400 Meter Run

30 – 20 – 10 Shoulder to Overhead

*1st Round: (95/65)(65/45)

*2nd Round: (135/95)(95/65)

*3rd Round: (165/115)(115/75)

Stimulus/Focus: This workout combines metabolic conditioning with weightlifting. Find weights for each round that challenge you. You will have a time for each round.

Cool Down: Tabata Side Plank Hold

Warm up: Coach’s Choice

Strength/Skill: Paused Front Squat

4 x 4

Stimulus/Focus: Use 75% for all sets. Pause 2 seconds in the bottom. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

20 Double Unders

2 Wall Walks

2 Squat Cleans (185/125)(125/85)

Stimulus/Focus: This will be a cardiovascularly taxing workout. Lifting heavy after dubs and wall walks will be challenging. Choose a weight that is heavy for you.

Cool Down: Tabata Knees to 90 (hold a wall ball between your feet if possible)

Warm up: Coach’s Choice

Strength/Skill: Deficit Deadlift

1 x 6

Stimulus/Focus: Take ten minutes to work the movement. You’ll be standing on 45 pound plates. See how heavy you can get for a set of touch and go reps.

Deficit Deadlift

3 x 6

Stimulus/Focus: Use 90% of your heavy six from the day for all sets. Lift on a 2-minute clock.

WOD: 4 RFT (15 Minute Cap)

18 Dumbbell Box Step Ups (24/20)(50/35)(35/20)

12 Alternating Devils Press (50/35)(35/20)

6 Bar Muscle Ups (Chest to Bar for Masters)

*One dumbbell for both dumbbell movements.

*Dumbbell on step up must be held at the side (farmer’s carry style-alternate hands as needed). Dumbbell cannot be placed on the box.

Stimulus/Focus: This should be a heavy, challenging workout. Find a steady pace in the work and just keep moving. Try not to put the dumbbell down more than one time in each movement.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

5 90-Second Rounds

10 Pike push-ups

10 Chin-ups

*Rest when complete.

*Scale movements or reps as needed to allow for approximately 30 seconds of rest.

WOD: Four 2-Minute Rounds

20 American Kettlebell Swings (1.5/1)(1/25#)

15 Box Jump Overs (24/20)(Masters can step over)

Max toes to bar in remaining time

*2 Minutes of Rest Between Rounds

*Score is total number of toes to bar

Stimulus/Focus: Aim to do your work unbroken if possible. Take no more than one break during each movement if absolutely needed. Just go on the toes to bar. You have 2 minutes to rest before repeating.

Cool Down: Tabata Goblet Squats

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

3 x 5

Stimulus/Focus: Use 70% of your 1 RM for all lifts.

WOD: For Time (14/16 Minute Cap)

42 – 30 – 18

Calorie Row

Wallballs (20/14)(14/10)

Stimulus/Focus: This will be a challenging workout. Both movements will tax your entire body, including the lungs. Find a good pace and settle in for the burn.

Cool Down: 3 Rounds

10 Strict Push Ups

20 Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5 x 5 x 5 x 5

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

WOD: Six 4-Minute Rounds (Three times through the following two workouts)

WOD 1:

200 Meter Run

10 Floor Press (115/75)(75/55)

50 Double Unders

WOD 2:

15/12 Calorie Bike (Alternate Bikes)

10 Hang Power Cleans (115/75)(75/55)

15 Box Jump Overs (24/20)

*Masters may step over*

Stimulus/Focus: Work as hard as you can to give yourself time to rest before starting again. You will have a separate score for each round.

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 3

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

WOD: For Time (10 Minute Cap)

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1

Shuttle Run (25 feet out and 25 feet back)

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

Deadlifts (185/135)(135/95)

Stimulus/Focus: This will be a leg burner. You have to go!

Cool Down: 3-5 Minutes Hamstring Stretches

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

12 Minute EMOM

Min 1: 10 Strict Pull-Ups

Min 2: 20 Wall-Facing Handstand Plate Climbs

Min 3: 10 Strict Knees to Elbow

WOD: 20 Minute EMOM

Min 1: Max Calorie Row

Min 2: 5 Dumbbell Hang Snatches + 5 DB OH Lunges (50/35)(35/20)

*Using one dumbbell, complete left side reps of both movements before switching to right side.*

Min 3: 15 Handstand Push Ups

*Masters RX: Seated dumbbell presses (20/15)

Min 4: Rest

Stimulus/Focus: You will go through the above sequence five times. Push as hard as you can each minute to give yourself time to rest before the next movement starts. Your fourth minute will be your rest before starting the next four minute round. Your score is your total rep count for all work.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 3

Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. All lifts are lift and drop.

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

Minute 1:Max Effort Bar-Facing Burpees

Minute 2: Rest

Minute 3: Max Effort Toes to Bar

Minute 4: Rest

Minute 5: Max Effort Power Snatch (115/75)(75/55)

Minute 6: Rest

Stimulus/Focus: You’ll work one minute, rest the next minute. You will go through the above three movements three times each. Your score is the total reps for all 9 minutes of work. Push hard in each minute of work. You get to rest every other minute!

Cool Down: Tabata Overhead Barbell Hold (Use bar from WOD-strip weights if needed)