Author: pwsadmin

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03 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 2 )

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

WOD: For Time (20 Minute Cap)
50-30-20
Thrusters (65/45)(45/35)
Pull Ups

Stimulus/Focus: Two evil movements together again. The large rep scheme will force you to break. Keep your pull ups in small sets with short breaks. Do larger sets on thrusters since the weight is light.

Cool Down: 500 Meter Row

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02 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (6 x 3)

Use 75% on all sets. Work the rebound. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
5 Slam Balls (30/20)(20/15)
10 Double Unders

Stimulus/Focus: This is a quick turnover workout. All work should be unbroken with very short breaks. Aim for 20 rounds.

Cool Down: Tabata Handstand Holds

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01 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Devils Press and Turkish Get Up Skill Work

WOD: 20 Minute EMOTM
Even: 4 Devils Press
Odd: 2 TGU

Stimulus/Focus: Work the skills. You’ll be using dumbbells for both movements. Go as heavy as you safely can. Challenge yourself.

Cool Down: ROMWOD

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30 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Double Under Skill Work

WOD: 30 Minute AMRAP
10 HSPUs
20 Alternating Step Lunges
30 Ab Mat Sit UPs

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

Stimulus/Focus: Aim to do your work unbroken. If you have to break make sure that it is no more than once per round. Strive for 10 rounds.

Cool Down: 100 Double Unders

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29 November 2021

Warm-up: Coach’s Choice

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

WOD: Opposing Ladder (20 Minute Cap)
21-18-15-12-9-6-3
Wall Balls (20/14)(14/10)
3-6-9-12-15-18-21
Deadlift (60%)
*100 Meter Run After Each Round of Deadlifts (Total of 7 Runs)

Stimulus/Focus: This workout will be demanding on the legs. Try to do work unbroken or in no more than two sets and push hard on the runs each time.

Cool Down: 3 Rounds
5 Barbell Rollouts
5 Ring Dips