Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2

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

WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest)

100 Meter Run

Max Power Cleans in Remaining Time (135/95)(95/65)

RX+: (185/135)(135/95)

Stimulus/Focus: Accumulate as many reps as power cleans as possible after your runs. Try to work the entire time. They are the only reps that count and you have 60 seconds to rest before repeating. You will have a separate score for each of the six rounds.

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: Hang Power Snatch + Power Snatch

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 60% of your 1 RM power snatch and get AHAP. Lift on a 2-minute clock.

WOD: 7 RFT (21 Minute Time Cap)

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

14 Burpees

7 Toes to Bar

Stimulus/Focus: Try to do all your work unbroken. This will be extremely taxing on the shoulders. Rest between each movement.

Cool Down: 4 Rounds

10 Superman Holds

5 Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Romanian Deadlift (RDL)

8 x 8 x 8 x 8

Stimulus/Focus: Start at 50% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock.

WOD: 16 Minute AMRAP

16 Alternating Kettlebell Snatches (1.5/1)(1/25#)

8 Shuttle Runs (Down and Back)

Stimulus/Focus: Aim to complete your stanches without breaking. Strive for 8-12 rounds.

Cool Down: 2 Rounds

200 Meter Farmer’s Carry

10 Goblet Squats

Warm up: Coach’s Choice

Strength/Skill: Thruster

5 x 3

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

WOD: Fran

21-15-9

Thrusters, 95# / 65#

Pull-ups

Cool Down: 4 Rounds

15 GHD Sit Ups

5 Assault Bike Calories

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

Stimulus/Focus: Spend 10 minutes working the skill.

WOD: For Max Reps

30 Minute EMOM

Minute 1: Bike Erg Calories

Minute 2: GHD Extensions

Minute 3: Box Jump Overs (24/20)

Minute 4: D-Ball Up and Overs

Minute 5: Rope Climbs

Stimulus/Focus: Accumulate as many reps as possible at each station. You will go through each one six times. You will enter one total rep count for your score.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 3 x 3 x 3 x 3

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

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

A) AMRAP

200 m Run

Max Dumbbell Push Jerks in Remaining Time (50/35)(35/20)

B) AMRAP

50 Double Unders

Max Ab Mat Sit Ups in Remaining Time

Stimulus/Focus: You’ll go through each couplet three times–alternating between the two. The only reps that count are the DB push jerks and the sit ups. You will have six separate scores.

Cool Down: Tabata Handstand 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: Ring Work

Stimulus/Focus: Spend 10 minutes on the rings!

WOD: 30 Minute Partner AMRAP

30 Double Unders (Partner 1)

30 Double Unders (Partner 2)

20 Alternating Lunges (Partner 1)

20 Alternating Lunges (Partner 2)

10 Toes to Ring (Partner 1)

10 Toes to Ring (Partner 2)

Stimulus/Focus: Have fun with a partner! Choose scales that allow you to keep moving at a good pace.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: 3-Position Snatch

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 70% of your 1 RM on the complex (or 50% of your 1 RM on snatch if you don’t have logged results for the complex). Lift on a 2-minute clock. Get AHAP.

3-Position Snatch – 10 x 1

Stimulus/Focus: Use 70% of your heaviest complex from today. Complete one complex every minute on the minute for 10 minutes.

WOD: 10 Minute Clock

Max Effort Kettlebell Swings (1.5/1)(1/25#)

*At the top of every minute–including the start–complete 2 wall walks.

Stimulus/Focus: Be on the kettlebell as much as you can. Complete wall walks efficiently and transition quickly. The only reps that count are the kettlebell swings.

Cool Down: Tabata Squat Holds (with KB)