Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (20 x 5)

Use 75% for all sets. Lift on a 2-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (8 x 4 )

Use 80% for all reps. Lift on a 2-minute clock.

WOD: 6 RFT (15 Minute Cap)
5 Floor Press (165/115)(115/75)
10 Burpees over the Bar

Stimulus/Focus: The weight is challenging. It will be even more challenging after the burpees. Do not work until failure. Break when needed. Find a steady pace on the burpees and just keep moving through those.

Cool Down: 500 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (2 x 2 x 2 x 2 x 2)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute GAFAP
1 Power Clean (165/115)(115/75)
2 Handstand Push Ups
*2/4, 3/6, 4/8

Masters Only: Seated DB Presses (35/20)

Stimulus/Focus: This workout should be challenging. The weight is heavy and the gymnastics difficult. Choose scales that are hard for you. If the RX is easy, then just push to go faster.

Cool Down: Tabata 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: Hang Power Snatch (20 Minutes to Find 1 RM)

WOD: 5 RFT (8 Minute Cap)
4 Hang Power Snatch (70% of Today)
6 Overhead Squats (70% of Today)
8 Push Press From the Back Rack (70% of Today)

Stimulus/Focus: An all barbell workout! Try to do all work unbroken. The faster you work, the more time you’ll get to rest before taking on the next part!

4 Minutes Max Effort Double Unders

Stimulus/Focus: You’ll have two minutes to rest after the 8 minute cap expires. Then you’ll have 4 minutes to get as many double unders in as possible.

Cool Down: Tabata Overhead Barbell Hold (Barbell From WOD)

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 25 Minute AMRAP
20 Pistols
40 HRPUs
60 Ab Mat Sit Ups
80 Deadlifts (95/65)(65/45)
100 Box Jumps (24/20)

Stimulus/Focus: This workout should push you to do large sets of work. Do not treat it as a “for time” workout. Push hard to get into the second round.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Handstand Push Up Skill Work

WOD: 4 RFT (20 Minute Cap)
25 HSPUs
5 Dumbbell Clusters (50/35)(35/20)
*Masters Only: Seated DB Press (35/20)

Stimulus/Focus: This is a HSPU workout. You should be able to do large sets. The DB clusters will be heavy and slow and will make the next set of HSPUs more challenging.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Press (20 Minutes to Find Your 1 RM)

WOD: Ten 2-Minute Rounds
6 Burpees
8 Pull Ups
10 Alternating Step Lunges
*Rest

Stimulus/Focus: The goal is to do these rounds as quickly as possible. They are sprints. You want as much time to rest before the next round as possible. Try to keep your rounds the same pace each time-fast!

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 2 )

Use 90% for all sets. Lift on a 3-minute clock.

WOD: 12 RFT
10 Back Squats (95/65)(65/45)
1 Overhead Plate Carry (45/25)

Stimulus/Focus: Try to do all work unbroken with minimal transition time between each round.

Cool Down: 50 Weighted Sit Ups (plate from workout)

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!