Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: For Time (20 Minute Cap)

18 Floor Press

1 Rope Climb

15 Floor Press

2 Rope Climbs

12 Floor Press

3 Rope Climbs

9 Floor Press

4 Rope Climbs

6 Floor Press

5 Rope Climbs

3 Floor Press

6 Rope Climbs

*Rx (185/125)(125/85)

Stimulus/Focus: This workout has a great push/pull component. The barbell should be heavy. Find a weight that challenges you. Think about completing each of the longer rounds in 3 sets. Focus on efficiency on the rope climbs.

Cool Down: 4 Rounds

7/4 Bike Calories

15 Ab Mat Sit Ups

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: Push Press

5 x 5

Stimulus/Focus: Perform all lifts at 70% of 1 rep max. Lifts will be on a 2-minute clock.

WOD: For Time (10 Minute Cap)

150 Kettlebell Swings (2/1.5)(1.5/1)

Stimulus/Focus: Break the work as needed in order to avoid muscular failure. Think small sets and short breaks.

Cool Down: 2 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

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

Stimulus/Focus: First working rep should be in the 80% range. Try to increase weight each round. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)

1,000/900 meter row

50 deadlifts (135/95)(95/65)

30 handstand push-ups

Stimulus/Focus: Try to do larger sets in this workout. Choose a weight that is light for you and a handstand progression that allows you to keep moving at a good pace.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout.

WOD: Three 7-Minute Rounds

800-meter run

40 double-unders

20 GHD sit-ups

10 ring dips

*Rest the remainder of the time.

Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your distance and/or rep count in order to have the rest needed to repeat for three total rounds.

Cool Down: 3 Rounds

10 Supermans (2-Second Holds)

5 Strict Pull Ups

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1

Stimulus/Focus: Spend 10 minutes to find a heavy single for the day. After the clock is up, complete the following drop set on a 2-minute clock.

1 @ 90%

2 @ 85%

3 @ 80%

4 @ 75%

5 @ 70%

WOD: 5RFT (10 Minute Cap)

12 Push Jerks

12 Back Squats

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

Stimulus/Focus: Challenge yourself to complete each round without putting the barbell down, but if need, take no more than one break per movement.

Cool Down: 3 Rounds

10 Barbell Rollouts

20 Bar Hops

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 8

Stimulus/Focus: Focus on barbell cycling. The lighter weight should allow you to complete all reps unbroken and maintain good form and mid-line stability. Lift on a 2-minute clock.

WOD: Power Amanda For Time (12 Minute Cap)

9-7-5

Ring Muscle-ups

Power Snatches (135/95)(95/65)

*Muscle Ups = 3 Pull Ups + 3 Ring Dips (Per Muscle-Up)

Stimulus/Focus: Choose a weight that is heavy for you. If you can do muscle ups, but can’t complete the volume, scale the rep count each round.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 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: Front Rack Reverse Lunges

1 x 8

Stimulus/Focus: Spend 10 minutes getting AHAP for 8 reps.

Front Rack Reverse Lunges

3 x 8

Stimulus/Focus: Use 90% of the heaviest lifted today. Complete a set of 8 every 2 minutes for 3 rounds.

WOD: 15 Minute AMRAP

10/7 Calorie Row

10 Kettlebell (Goblet) Lunges (1.5/1)(1/25#)

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

Stimulus/Focus: Complete each set of work unbroken. Aim for 6-8 rounds.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

10 x 10

Stimulus/Focus: Use 50%-60% for all sets. Lift on a 2-minute clock.

WOD: For Time (14 Minute Time Cap)

21-18-15-12-9-6-3

Handstand Push Ups

42-36-30-24-18-12-6

Ab Mat Sit Ups

Stimulus/Focus: The sit ups will give you a chance to rest your shoulders. Focus on doing larger sets of those to build muscular stamina.

Cool Down: 3 Rounds

10 Ring Rows

10 Supermans (2-Second Hold)