Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

10 Minutes to Build to a 4 RM.

Stimulus/Focus: Use 10 minutes to get AHAP for 4 touch and go reps.

Deadlift – 10 x 1

Stimulus/Focus: Every 20 seconds complete one rep at your heaviest weight from today. The rep must be a lift and lower.

WOD: 8 x 2 Minute Work / 1 Minute Rest

AMRAP A:

18/14 Calorie Bike Erg

Max Goblet Squats in Remaining Time

AMRAP B:

18/14 Calorie Row

Max Alternating Hang Power Cleans in Remaining Time

AMRAP C:

18/14 Calorie Assault Bike

Max Alternating Hang Squat Clean in Remaining Time

AMRAP D:

18/14 Calorie Row

Max Alternating Front Rack Step Lunge (forward) in Remaining Time

*RX: (35/20)(20/15)

*Use one dumbbell for all movements.

Stimulus/Focus: Push hard on the machines to give yourself time to get reps on the dumbbell. The weight is on the lighter side to enable you to keep moving. You will complete each couplet twice. You will enter a rep score for each AMRAP. The dumbbell reps are the only reps to include in your score.

Cool Down: Tabata Russian Twists with Dumbbell from WOD

07 August 2023

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP across the five sets. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

200 Meter Run

Pull-ups

Burpees to 6″ Target

*Run remains 200 meters each round.

*Pull ups and burpees start at 5 reps each and increases by 5 each round (5, 10, 15 . . .)

Stimulus/Focus: This will be a cardio grind. The longer time domain and ascending rep scheme will require you to find a steady pace. Just keep moving.

Cool Down: Tabata Candlestick Raises

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: Front Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

Paused Front Squat

5 x 1

Stimulus/Focus: Use 90% of today’s heaviest three. Complete one pause squat every minute on the minute for 5 minutes. Pause 3 seconds in the bottom of the front squat.

WOD: Partner Workout: You Go I Go Format

8 Rounds (4 per Athlete)

250 Meter Row or 500 Meter Bike Erg (Alternate Each Round)

10 Front Squats (95/65)(65/45)

5 Burpee Pull Ups

*One person completes the work, then rests while the next person works. Each person will do 4 rounds. Score is total time.

Stimulus/Focus: Push hard on the machine and do all work unbroken. You will have approximately a 1:1 work rest ratio.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP in the five sets. Lift on a 2-minute clock.

Strength: Split Jerk

1 x Max Reps

Stimulus/Focus: Use 80% of your heaviest triple from today. Adjust your weight as soon as you finish your last triple. Once that two minute clock runs out you will attempt max unbroken reps at that reduced weight.

WOD: 21-15-9-15-21 (20 Minute Cap)

Strict Push Ups

Alternating Lunges

Ab Mat Sit Ups

*Run 400 Meters at Each (-) for a Total of 1 Mile.

Stimulus/Focus: Complete the lunges and sit ups unbroken. Keep perfect form on the strict push ups. Push hard on the runs.

Cool Down: 4 Rounds

10 GHD Extensions

10 Ring Rows

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics – 10 Minute EMOM

Even: 2 Rope Climbs

Odd: 2 Ring Muscle Ups

WOD: 6 Minute GAFAP

Toes to Bar

Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20)

*Start at 4 reps, then 8, 12, 16 . . .

6 Minute GAFAP

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

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

*Start at 4 reps, then 8, 12, 16 . . .

*Use one dumbbell for both dumbbell movements.

*Rest 4 minutes between the two GAFAPs.

Stimulus/Focus: Push hard in each 6-minute workout. Increase reps by four each round. Try to do smaller sets unbroken and take no more than one break if needed in the larger rounds. You will have two separate scores for the two workouts. These will be your total rep count for each one

Cool Down: Tabata Plank Knees to Elbow

Warm-Up: Coach’s Choice

Strength/Skill: Clean

3 x 3 x 3

Stimulus/Focus: Start at 75% and complete three quick singes. Use 80% for the next set of three. Use 85% for the last set of three. Lift on a 2-minute clock.

WOD: For Time (18 Minute Cap)

400 Meter Run

30 Power Cleans (115/75)(75/55)

10 Burpee Box Jump Overs (24/20)

400 Meter Run

20 Power Cleans (115/75)(75/55)

20 Burpee Box Jump Overs (24/20)

400 Meter Run

10 Power Cleans (115/75)(75/55)

30 Burpee Box Jump Overs 24/20in

*Masters can step up. Everyone must step down.*

Stimulus/Focus: This will be a grind. Choose a weight that you can move quickly. Find a steady pace on burpee box jump overs and push hard on the run.

Cool Down: 500 Meter Row/1000 Meter Bike Erg/25 Calories Assault Bike/400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 80% and get AHAP in the six rounds. Lift on a 2-minute clock.

WOD: 12 Minute AMRAP

3 Wall Walks

6 Strict Pull-ups

9 DB Thrusters (50/35)(35/20)

Stimulus/Focus: The low rep scheme and relatively short time domain should allow you to keep moving throughout the entire workout. Choose a weight on the dumbbells that enables you to complete the reps unbroken or in two sets.

Cool Down: 200 Meter Farmer’s Carry (Both DBs from 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: Snatch

7 x 1

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

WOD: Six Rounds of 2-Minutes Work/1-Minute Rest

*You will go through the following two AMRAPs three times–alternating between the two.*

AMRAP A:

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

Max calorie bike in remaining time

AMRAP B:

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

Max calorie row in remaining time

Stimulus/Focus: You will have a score for each 2-minute time period. Calories biked or rowed are the only calories that count. Try to do all barbell work unbroken.

Cool Down: Tabata L-Hangs