Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: 10 Minute EMOTM Rope Climbs: Progressions, Seated, Legless, Short Rope, L-Climbs

WOD: Four 4-Minute Rounds (2 Minutes Rest)

A) 400 Meter Run

Max Burpees in Remaining Time

B) 1000 Meter Bike Erg

Max Burpees in Remaining Time

C) 400 Meter Run

Max Burpees in Remaining Time

D) 20 Calorie Assault Bike

Max Burpees in Remaining Time

Stimulus/Focus: Push hard on the cardio pieces and accumulate as many burpees as possible in each round. You’ll have 2 minutes to rest between each round of work. You will enter four separate scores (burpee reps from each round).

Cool Down: 3 Rounds for Quality:

10 V-Ups

20 Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Power Snatch + Pause Overhead Squat

10 minutes to work to today’s heavy complex-one power snatch + one pause overhead squat (3-seconds in the bottom).

Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.

Stimulus/Focus: Ten minutes to get AHAP on the complex.

Power Snatch + Pause Overhead Squat

5 x 1

Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.

Stimulus/Focus: Use 90% of your heaviest from today. Complete one complex every minute on the minute for 5 minutes.

WOD: 5 RFT (20 Minute Cap)

30 Meters Walking Lunges

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

10 Pull Ups

Stimulus/Focus: Find a steady pace on the lunges. Try to complete the snatches and pull ups in two sets each.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Dumbbell Front Squat

*Use dumbbell from the WOD

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

6 x 6

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

WOD: Four 5-Minute Time Caps

3 RFT (5 Minute Cap)

5 Toes to Bar

10 Pistols

Stimulus/Focus: You will complete three rounds of the above couplet within five minutes. Your rest time is any time that is remaining in that five minutes. You will do this four times. You will have four separate scores.

Cool Down: 4 Rounds

5 Ring Dips

10 Calorie Bike (alternate Erg and Assault)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 20 minutes to find your 1 RM.

WOD: 15 Minute AMRAP

10 Dumbbell Deadlifts

10 Dumbbell Front Rack Lunges

10 Dumbbell Front Squats

5 Shuttle Runs

*Two dumbbells for all movements.

*RX: (50/35)(35/20)

Stimulus/Focus: This will be grip intensive. Try to go unbroken on each round of dumbbell work. Use the shuttle runs to give your forearms a break.

Cool Down: Tabata Hangs

Warm up: Coach’s Choice

WOD: Partner WOD For Time (40 Minute Cap)

100 Calorie Row

100 Kettlebell Swings (1.5/1)(1/25#)

100 Box Jumps (24/20)

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

100 Calorie Row

*At the top of each minute, partners complete 3 synchronized burpees.

*Masters can step up. Everyone must step down.

*One partner works while one partner rests.

Stimulus/Focus: Have fun with a partner. Move and transition quickly.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

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

Strength Metcon: Max Unbroken Floor Press Reps at 60% of Today’s 1 RM

Stimulus/Focus: You’ll have 2 minutes to rest after your final rep. Adjust your weight to 60%. Complete one set unbroken.

WOD: For Time (15 Minute Cap)

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

Strict Push Ups

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

Pull Ups

*After each round complete 15 Ab Mat Sit Ups (Total of 150)

*RX+: HSPU/C2B/GHD Sit Ups

Stimulus/Focus: This will be shoulder focused. Try to do the lower rep schemes unbroken and take no more than one break in the longer rep schemes.

Cool Down: 500 Meter Row

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 5 sets. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

400 Meter Run

30 Power Snatches (95/65)(65/45)

400 Meter Run

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

400 Meter Run

30 Squat Snatches (95/65)(65/45)

400 Meter Run

RX+: (135/95)(95/65)

Stimulus/Focus: Find a moderate pace on the run. Pick up the bar as soon as you come inside. Aim to do your power snatches and overhead squats in sets of 10-15 and your snatches in sets of 5-6 and keep moving.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 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: Deadlift

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. Reps must be unbroken.

WOD: Teams of 2 for Time (15 Minute Cap)

12 – 9 – 6

Cleans (95/65)(65/45)

24 – 18 – 12

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

12 – 9 – 6

Thruster (95/65)(65/45)

24 – 18 – 12

Synchro Ab Mat Sit Ups

12 – 9 – 6

Power Snatch (95/65)(65/45)

24 – 18 – 12

Synchro Air Squats

Stimulus/Focus: Partners can split barbell work however they like. Synchro work will be completed together.

Cool Down: Partner Choice