Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Paused Front Squat + Front Squat

5 x 1 + 1

Stimulus/Focus: Use 85% for all 5 sets. Complete one pause front squat with a 2-second hold in the bottom. Then go immediately into a second regular front squat. Lift every two minutes.

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

Push Press (95/65)(65/45)

Toes to Bar

Box Jump Overs (24/20)

*Masters may step down*

Stimulus/Focus: This workout will be taxing mentally due to the decreasing and then increasing rep scheme. Try to complete the round of 9 unbroken, the rounds of 15 in two sets, and the rounds of 21 in three sets.

Cool Down: 4 Rounds

10 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Romanian Deadlift (RDL)

1 x 1

Stimulus/Focus: See how heavy you can get for one rep in 10 minutes.

Romanian Deadlift (RDL)

4 x 8

Stimulus/Focus: Use 60% of your heaviest lift from today for all four sets of eight. Lift on a 2 minute clock.

WOD: Four 3-Minute AMRAPs (2 Minutes Rest Between)

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

10 Shuttle Runs (25 Feet Out and Back)

Max Burpee Pull-Ups in Remaining Time

Stimulus/Focus: These rounds will be tough. You have to move quickly to leave time to get to the burpee pull ups. Push hard. You have two minutes to rest before starting again. You will have a separate score for each 3-minute round. Your score will be your number of burpee pull ups.

Cool Down: Alternating Tabata Holds

*Bottom of the Ring Pull Up

*Top of the Ring Dip

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 3 x 3 x 3

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

WOD: 15 Minute AMRAP

20/15 Calorie Row

20 Dumbbell Hang Clean and Jerk (50/35)(35/20)

*10 on one side followed by 10 on the other side*

20 Meters Dumbbell Overhead Walking Lunges (50/35)(35/20)

*10 meters on one side followed by 10 meters on the other side.*

*One dumbbell for both movments.*

Stimulus/Focus: This should be a steady workout. Pull hard on the row and then just move through the workout. Try to do each side unbroken. Aim for 3-4 rounds.

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: Power Clean + Hang Clean + Push Press + Thruster

1 x 1

Stimulus/Focus: 10 minutes to get as heavy as possible in the complex.

Stimulus/Focus: Use 80% from today’s heavy. Complete one complex every minute on the minute for four minutes.

WOD: 10 RFT (20 Minute Cap)

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

20 Ab Mat Sit-Ups

30 Double Unders

Stimulus/Focus: Aim to do all work unbroken. Try to keep each round below two minutes. Scale reps as needed to maintain that pace.

Cool Down: 4 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 3

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

WOD: 20 Minute AMRAP

20 Box Jumps (Step Down)(24/20)

*Masters may step up*

30 Plate Ground to Overhead (45/25)(25/15)

40 Alternating Step Lunges

Stimulus/Focus: Find a pace and settle in for 20 minutes. Try to just keep moving. Aim for four rounds.

Cool Down: 400 Meter Plate Carry (Plate from WOD)

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat

7 x 1

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

WOD: For Time (18Minute Cap)

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

Kettlebell Swing (1.5/1)(1/25#)

Goblet Squat (1.5/1)(1/25#)

*100 Meter Run after Each Round of Goblet Squats*

Stimulus/Focus: Try to do all rounds unbroken. Push hard on the run.

Cool Down: 3 Rounds

100 Meter Overhead Kettlebell Carry (KB from WOD)

20 Standing Oblique Twists (with KB from WOD)

Warm up: Coach’s Choice

Strength/Skill: 4 Rounds for Quality:

12 Strict Chin-Ups

12 Weighted Deficit Push-Ups

*45# plates for deficit; add plates to the back for weight

*Scale reps as needed to focus on good form.

WOD: 6 Minute GAFAP

Chest to Bar Pull Ups

Shuttle Runs (25′ out and back)

1, 2, 3 . . . increase by 1 rep each round.

RX+: Bar Muscle Ups

Rest 2 min

6 Minute GAFAP

V-ups

Push-ups

2, 4, 6 . . . increase by 2 reps each round.

RX+: GHD Sit Ups and Strict Handstand Push Ups

Rest 2 min

6 Minute GAFAP

Calorie Row

Wall Walks

3, 6, 9 . . increase by 3 reps each round.

RX+: Handstand Walk Meters

Stimulus/Focus: No mixing and matching RX and RX+. Each round will have its own rep score. Work the entire six minutes. Scale as needed to keep moving. You have two minutes to rest.

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4

Stimulus/Focus: Use 85% for all sets. Reps must be touch and go. Lift on a 3-minute clock.

WOD: 4 Rounds (2 min on / 2 min off)

6 Deadlifts (225/155)(155/105)

12 Wallballs (20/14)(14/10)

Stimulus/Focus: Push hard each 2 minutes to get as many reps in as possible. Try to keep work unbroken. You will have 2 minutes to rest and write your number down after each round. Your score will be total reps each round.

Cool Down: Tabata Partner Ab Mat Wall Ball 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!