Author: pwsadmin

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

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics – 15 Minute EMOM

Min 1: 5 Top half pull-ups + 5 Bottom half pull-ups

Min 2: 10 V-ups

Min 3: 15 Supermans (2-Second Hold)

*Focus on quality of movement.

WOD: For Time (15 Minute Time Cap)

45 Ab Mat Sit-Ups

30 Wallballs (20/14)(14/10)

15 Handstand Push Ups

30 Ab Mat Sit-Ups

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

10 Handstand Push Ups

15 Ab Mat Sit-Ups

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

5 Handstand Push Ups

*Masters RX: Seated Dumbbell Press (35/20)

RX+: GHD Sit Ups; (30/20)(20/14) Wall Ball; Strict Handstand Push Ups: (50/35) Seated Dumbbell Press for Masters

Stimulus/Focus: The decreasing rep scheme will help this workout flow. Find a steady pace and keep moving. No mixing and matching of RX and RX+.

Cool Down: 50 Russian Twists (with WB)

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 65% and get AHAP. Perform all six sets of six on a 3 minute clock.

WOD: 14-Minute AMRAP

25 Slam Balls

20 Box Jumps (24/20)

*Masters may step up.

15 Pull Ups

Stimulus/Focus: Try to do slam balls and pull ups in two sets each. Find a steady pace on the box jumps. Aim for 3-4 rounds.

Cool Down: 400 meter run with your slam ball.

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 5

Stimulus/Focus: Perform all 3 sets of 5 at 80% on a 3 minute clock.

WOD: 6 RFT (15 Minute Cap)

100 Meter Run

10 Ring Dips

5 Push Jerks (80% of Heaviest 5 Today)

Stimulus/Focus: Run hard and focus on good form on ring dips. Choose a scale that challenges you. Push jerks should be done unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength: Back Squat

3 x 5

Stimulus/Focus: Perform all lifts at 80% on a 2 minute clock.

WOD: Four Rounds (5 Minutes Work/3 Minutes Rest)

Buy In: 200 Meter Kettlebell Farmers Carry (1.5/1)(1/25#)

Then, into AMRAP in remaining time:

50 Double Unders

15 KB Swings (1.5/1)(1/25#)

10 Burpees

5 Toes to Bar

Stimulus/Focus: Work steady during each AMRAP. You are working to a 3 minute break. On the farmers carry, switch hands at the turn. Attempt to perform all work unbroken. You will enter a rep count for each time period. Total reps in a round of work is 80. The carry does not count in your reps.

Cool Down: Tabata Squat Holds (with KB)

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

5 x 3

Stimulus/Focus: Use 80% for all sets. These should be a series of three quick singles. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

30 Toes to Bar

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

30 Toes to Bar

*Top of Every Minute Complete 3 Med Ball Cleans (20/14)(14/10)*

Stimulus/Focus: Keeping count of your working reps while doing your three med ball cleans will be a challenge. Transition quickly so you can spend as much time on working reps as possible. Maintain good form on your med ball cleans.

Cool Down: Tabata Side Plank Rotations