Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 5)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 4 Rounds for Time and Reps
400 Meter Run
Max Effort Unbroken Floor Press (135/95)(95/65)

Stimulus/Focus: The goal of today’s workout is to push as hard as you can in both parts. You need to run fast and get started on the floor press relatively quickly in order to get a good time, but you need to wait long enough that your muscles are ready to lift again in order to get a decent number of reps. The workotu will have two scores–time to complete and total floor press reps.

Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (9 Minute Cap)
21-15-9
Burpee
Wall Ball (20/14)(14/10)

Stimulus/Focus: This workout should be an all out sprint. Try to go unbroken and not stop! Just go!

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (Warm up to your 75% for the WOD)

WOD: 40 Minute Clock-Every Other Minute
*5 Back Squats at 75% of 1 RM

Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps at proper range of motion.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Max Height Box Jump

Ten minute clock to find max height box jump.

WOD: Four 5-Minute Cap Couplets
3 RFT
10 Box Jumps (24/20)
10 Dumbbell Alternating Power Snatch (50/35)

Stimulus/Focus: You will complete this same three round couplet four times. Each workout will have a 5-minute cap. Try to complete it as fast as possible in order to have as much time to rest as possible before doing it again. The goal is to keep each workout in the same time frame (give or take 30 seconds). Attempt to complete all work unbroken.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (DB from WOD)(Switch hands at the turn around point)
100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD movements and find a partner!

WOD: 1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Partner Version
Female RX: 95#

Stimulus/Focus: Just keep moving! Have fun!

Cool Down: Happy 4th of July!

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (No Cap)
50 Slam Balls (30/20)(20/15)
25 Cleans (165/115)(115/75)
50 Slam Balls (30/20)(20/15)
*At the top of each minute perform 5 wall balls (20/14)(14/10)

Stimulus/Focus: Well . . . Just go! The brabell should be heavy!

Cool Down: 3 Rounds
5 Push Ups
15 Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 3)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
10 Push Jerk (95/65)(65/45)
5 Ring Dips
10 Burpees over the Bar

Stimulus/Focus: This workout will be taxing on the shoulders. Aim to do all work unbroken. Rest as needed between movements.

Cool Down: 3 Rounds

150 Meter Row
10 Ring Rows

Warm-up: Coach’s Choice

Strength/Skill: Back Squat

(Warm up to your 75% for the WOD)

WOD: 40 Minute Clock-Every Other Minute
*5 Back Squats at 75% of 1 RM

Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps at proper range of motion.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: 25 Minute AMRAP
2 Rope Climbs
20 Double Unders
200 Meter Run

Stimulus/Focus: This workout will be challenging on the legs and lungs. Find a steady pace and work through the long time domain.

Cool Down: Tabata Seated Knees to Elbow

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 )

Use 90% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute Cap
25 Pistols
50 Lunges
75 Air Squats
100 Deadlifts (95/65)(65/45)
75 Air Squats
50 Lunges
25 Pistols

Stimulus/Focus: Leg destroyer! Just keep pushing through it. There is no where to rest them.

Cool Down: Run 400 Meters . . . just kidding!
50 Ab Mat Sit Ups