Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Snatch Grip Deadlift

1 x 1

Stimulus/Focus: Use 10 minutes to find your heavy single for the day.

Snatch Grip Deadlift

10 x 2

Stimulus/Focus: Complete two reps EMOM for 10 minutes. Use 85% of your heavy for the day.

WOD: 16 Minute EMOM (4 Rounds)

Min 1: 10/7 Calorie Row

Min 2: 10 Toes to Bar

Min 3: 10/7 Calorie Bike Erg

Min 4: 10 Pull Ups

Stimulus/Focus: Just work! Focus on efficiency on the rig and machines. Target form and technique over volume and speed.

Cool Down: Tabata Wall Sits

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock. Add result

WOD: 4 Rounds (2 Minutes Work/2Minutes Rest)

*You will complete each AMRAP twice.

AMRAP A

4 Overhead Squats (95/65)(65/45)

8 Back Rack Alternating Step Lunges (95/65)(65/45)

AMRAP B

4 Back Squats (95/65)(65/45)

8 Overhead Alternating Step Lunges (95/65)(65/45)

Stimulus/Focus: Try to complete each round of work unbroken. Aim for 2-3 rounds in each AMRAP. You will have four different scores.

Cool Down: Alternating Tabata

Wall Facing Handstand Holds

Arch 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: Power Snatch

10 Minutes to Build to Today’s Heavy Single

Power Snatch

Stimulus/Focus: Complete one power snatch EMOM for 12 minutes. Use 90% of today’s heavy single.

WOD: 6 RFT (15 Cap)

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

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

24 Double Unders

Stimulus/Focus: Aim to complete each set of work unbroken. Take short breaks between movements. Strive to complete each round in 2-2.5 minutes.

Cool Down: 50 Ab Mat Sit-Ups

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: 6 Rounds (4 Minute/2 Minute Rest)

AMRAP A

6 Shuttle Runs

8 Dumbbell Front Rack Alternating Lunges (50/35)(35/20)

10 V-ups

AMRAP B

12/9 Calorie Bike

9 Russian Kettlebell Swings (2/1.5)(1.5/1)

6 Alternating Box Step-Ups with KB (2/1.5)(1.5/1)*Everyone uses a 20″ box.

Stimulus/Focus: You will complete each AMRAP three times. Alternate assault bike and bike erg. You will have a rep score for each of the six rounds.

Cool Down: 400 Meter Gear Carry with a Partner (KB and DB)

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Stimulus/Focus: Spend 10 minutes working the skill.

WOD: Partner You-Go-I-Go Style WOD

30 Minute AMRAP

250/200 Meter Row

20 Air Squats

2 Ring Muscle Ups/2 Progressions

Stimulus/Focus: One partner completes the round, while the other partner rests. Choose a ring muscle up progression that challenges you.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 3 x3 x 3

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

WOD: For Time (12 Minute Cap)

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (95/65)(65/45)

Thrusters (95/65)(65/45)

Stimulus/Focus: Take a break before the last rep of hang power cleans each round. Try to complete the last hang power clean and all the thrusters unbroken. Rest after the thrusters. Repeat!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 4

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

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

AMRAP A

10 Burpees

5 Pull Ups

AMRAP B

10 Burpees

5 Strict Push Ups

Stimulus/Focus: You will complete each AMRAP three times. This will be challenging on the chest and shoulders. Aim for two rounds in each AMRAP. You will have a rep count for each one.

Cool Down: Tabata Plank 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: Paused Back Squat

4 x 3

Stimulus/Focus: Use 75% for all sets. Pause for 2-seconds in the bottom of the squat.

WOD: 15 Minute AMRAP

8 Single-Arm (Left) Dumbbell Thrusters (50/35)(35/20)

8 Single-Arm (Right) Devils Press (50/35)(35/20)

8 Single-Arm (Right) Dumbbell Thrusters (50/35)(35/20)

8 Single-Arm (Left) Devils Press (50/35)(35/20)

Stimulus/Focus: Happy Friday! Good luck!

Cool Down: Athlete’s Choice