Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Gymnastics – 15 Minute EMOM

Minute 1: 20 Second Freestanding Handstand Hold

Minute 2: 2 Strict Ring Muscle Ups

Minute 3: 15 Single Unders + 15 Double Unders + 15 Crossovers

WOD: Six 2-Minute Rounds (1 Minute Rest)

A) AMRAP

30 Double Unders

2 Wall Walks

B) AMRAP

30 Double Unders

5 Handstand Push Ups

C) AMRAP

30 Double Unders

10 Meter Handstand Walk

Stimulus/Focus: Push hard for each two minutes. You have one minute to rest. You’ll do each round two times. You’ll enter a rep count for each round.

Cool Down: Tabata Shoulder Taps

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

3 x 3 x 3 x 3 x 3

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

WOD: 4 RFT (16 Minute Cap)

10 Overhead Squats (115/75)(75/55)

20 Strict Push Ups

30 Ab Mat Sit Ups

Stimulus/Focus: This workout will be very midline focused. Aim to do your OHS unbroken. Break your push ups in sets as needed to focus on perfect form. Keep moving on the ab mat sit ups.

Cool Down: 4 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2 x 2

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

WOD: For Time (10 Minute Cap)

15-12-9-6-3

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

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

Stimulus/Focus: This workout should be a cardiovascular push. Attempt to do all wall balls unbroken. Complete the power cleans in quick singles or in two sets each round.

Cool Down: 3 Rounds

5 Ring Dips

20 Mountain Climbers

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 Squat

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

Dumbbell Squats (50/35)(35/20)

Weighted Box Step Overs (24/20)(50/35)(35/20)

20m Farmers Carry (50/35)(35/20)

*One dumbbell for all movements*

*Start at one rep and increase by one each round.

*DB must be held in the front rack position with a hand on both heads of the dumbbell for the squats and step overs. It must be held in the farmer’s carry position on the 10 meter carry.

Stimulus/Focus: This will be challenging on the legs and grip. Just keep moving.

Cool Down: Tabata DB Side Bends

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 2

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

10 – 8 – 6 – 4 – 2

Chest to Bar

KB Snatches (Left)(1.5/1)(1/25#)

Floor Press (135/95)(95/65)

KB Snatches (Right)(1.5/1)(1/25#)

RX+: Bar Muscle Ups/(2/1.5)(1.5/1)/(185/135)(135/95)

Stimulus/Focus: Try to do all snatches and floor press unbroken. This workout will be taxing on your grip.

Cool Down: 3 Rounds

3 Wall Walks

10 Toes to Ring

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)

7 Deadlifts

5 Power Cleans

3 Shoulder to Overhead

*(135/95)(95/65)

Stimulus/Focus: This should be a light weight for the deadlifts, moderate for the clean and heavy for the shoulder to overhead.

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Bar Hops

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

10 Minutes to Work the Skill

Stimulus/Focus: Spend this time learning the technique or working efficiency. If proficient at climbing, use this time to work seated or legless climbs.

WOD: Eight 4-Minute Rounds

*Complete the work then rest the remaining time. You’ll rotate through each of these two times.

WOD 1:

200 Meter Run

20 Toes to Bar

WOD 2:

20/15 Calorie Bike Erg

3 Rope Climbs

WOD 3:

20/15 Calorie Row

20 Handstand Push Ups

WOD 4:

18/12 Calorie Assault Bike

40 Double Unders

Stimulus/Focus: Sprint time! Go as fast as you can throughout each workout to give yourself some time to rest before the next one starts.

Cool Down: Tabata Superman Holds (20 Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Paused Power Snatch (1in from the floor)

1 x 1

Stimulus/Focus: Use 10 minutes to get AHAP.

Paused Power Snatch (1in from the floor)

10 x 1

Stimulus/Focus: Use 90% from your heaviest today. Lift on a 1-minute clock one rep each minute.

WOD: 20 Minute AMRAP

10 Alternating Overhead Lunges (95/65)(65/45)

10 Bar-Facing Burpees

10 Alternating Front Rack Lunges (95/65)(65/45)

10 Bar-Facing Burpees

10 Alternating Back Rack Lunges (95/65)(65/45)

10 Bar-Facing Burpees

Stimulus/Focus: The weight on the lunges should be moderate. You should be able to complete them unbroken. Aim for 3-4 rounds.

Cool Down: Tabata Overhead Barbell Hold

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!