Author: pwsadmin

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!

Warm up: Coach’s Choice

Strength/Skill: Hang Snatch

3 x 3

Stimulus/Focus: Use 85% of your 1 RM for all lifts. Lift on a 2-minute clock.

WOD: 20 Minute EMOM

Min 1: Max Alternating Dumbbell Snatches (35/20)(20/15)

Min 2: Max Ab Mat Sit Ups

Min 3: Max Dumbbell Thrusters (35/20)(20/15)

Min 4: Max Shuttle Runs (10 Meters=1 Rep)

Min 5: Rest 1 Minute

*Two DBs*

Stimulus/Focus: Try to work the entire minute each time. Choose a weigh that allows you to hold onto the dumbbells and keep moving the entire time. Your score is your total reps.

Cool Down: Tabata Dumbbell Bicep Curls! Happy Friday!

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

3 Rounds for Quality:

Max Unbroken Ring Push Ups

Max Unbroken L-Sit Hold on Dumbbells

Max Unbroken Dolphin Planks

WOD: Two 6-Minute AMRAPs (3-Minute Break Between)

6 Minute AMRAP

8 Handstand Push Ups

8 Dumbbell Box (24/20) Step Overs (50/35)(35/20)

*Two Dumbbells-Maintain Full Grip on Handles*

Stimulus/Focus: Try to do all work unbroken. The opposing muscle groups and short rep scheme used should allow you to keep moving through the six minutes. Aim for 3 rounds.

6 Minute AMRAP

8 Toes to Bar

4 Alternating Dumbbell Overhead Lunges (Left)

4 Alternating Dumbbell Overhead Lunges (Right)

*One dumbbell (50/35)(35/20)

Stimulus/Focus: Try to do all work unbroken. Aim for 4 rounds.

Cool Down: 3 Rounds

15 GHD Extensions

5 Wall Slides (10 Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 10 x 10

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. Add result

WOD: 30 Minute AMRAP

500/450m Row

400mRun

1000/900m Bike Erg or 30/24 Calorie Assault

100 Double Unders

*Alternate Bikes Each Round*

Stimulus/Focus: Find a pace and just keep moving! Aim for 3 rounds.

Cool Down: Tabata Diagonal Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Paused Front Squat

6 x 2

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: 4 RFT (20 Minute Cap)

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

20 Burpee to 6″ Target

10 Strict Pull-Ups

Stimulus/Focus: This workout will be challenging on the entire body, including the mindset. Aim to do big chunks of work. Try to do the wall balls in no more than two sets. Find a steady pace on the burpees and just keep moving. Do what you can on pull ups.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Banded Deficit Deadlift

5 x 3

Stimulus/Focus: Use 60% of your most recent 1 RM. Use a green or purple band and a 45# plate for the deficit. The barbell should move as fast as possible for each rep.

WOD: 20 Rounds (40 Seconds Work/20 Second Rest)

Round 1: Calorie Row

Round 2: Dumbbell Clean & Jerks (50/35)(35/20)

*Two dumbbells

*You will alternate between the two movements and will do each ten times.

*Your score will be total reps including calories.

Stimulus/Focus: Try to work the entire 40 seconds. Choose a weight that allows you to keep moving on the clean and jerks without taking a break while fresh. Accumulate as many reps as possible.

Cool Down: Tabata Squat Holds (with one dumbbell from WOD held in front rack position)

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: 30 Minute AMRAP

500/450mBike Erg or 12/10 Assault Bike Cals

200m Row

20 Crossover Single Unders

1000/900m Bike Erg or 24/20 Assault Bike Cals

400m Row

20 Crossover Single Unders

1500/1350m Bike Erg or 36/30 Assault Bike Cals

600m Row

20 Crossover Single Unders

2000/1800mBike Erg or 48/40 Assault Bike Cals

800m Row

20 Crossover Single Unders

2500/2250m Bike Erg or 60/50 Assault Bike Cals

1000m Row

20 Crossover Single Unders

Stimulus/Focus: Find a pace and settle in . . . see how far you get.

Cool Down: Tabata Handstand Holds