Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Weighted Pull-ups – 1 x 5

1. Three minutes to find a weight you can use to achieve 5 unbroken strict pull ups.

2. Three more minutes to accumulate 10 more reps at that weight.

WOD: Four 5-Minute AMRAPs

*2 minutes rest in between.

*Repeat the two AMRAPs (ABAB)

*Score is total rounds plus reps in all four AMRAPs.

AMRAP A: 5 Minutes

5 Dumbbell Burpees (50/35)(35/20)

10 Toes to Bar

5 Shuttle Runs

*Use two dumbbells for the movement.

*1 Shuttle Run=25 Feet Out and Back

AMRAP B: 5 Minutes

5 Wall walks

10 Alternating Pistols

15/10 Calorie Bike

*Alternate Assault Bike and Bike Erg (one 5 minute AMRAP with each)

Stimulus/Focus: The low rep scheme, short time domain, and built in rest should allow you to maintain a good pace. Push hard in the shuttle runs and bike cals. Try to do gymnastics in no more than 2 sets. Aim for 2-3 rounds each AMRAP for a total of 10-12 rounds.

Cool Down: Tabata Alternating Overhead Dumbbell Holds

Warm up: Coach’s Choice

Strength/Skill: Clean – 8 x 2

Stimulus/Focus: Use 80% for all sets. Lifts may be drop and go, but do not rest longer than 5 seconds between lifts. Lift on a 90 second clock.

WOD: 4 Minute AMRAP

30 Double Unders

4 Dumbbell Hang Snatches (50/35)(35/20)

*Use two dumbbells for the movement.

*Rest 2 minutes before the next AMRAP.

Stimulus/Focus: Aim to do all work unbroken. Strive for 6 rounds.

4 Minute AMRAP

30 Double Unders

6 Dumbbell Thrusters (50/35)(35/20)

*Use two dumbbells for the movement.

*Rest 2 minutes before starting the next AMRAP.

Stimulus/Focus: Aim to do all work unbroken. Strive for 5 rounds.

4 Minute AMRAP

30 Double Unders

8 Dumbbell Front Rack Lunges (50/35)(35/20)

*Use two dumbbells for the movement.

*Maintain a full grip on the dumbbells.

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

Cool Down: Tabata Plank Holds

*In the bottom position with hands on dumbbells*

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: Power Snatch + Hang Power Snatch + Overhead Squat Complex

– 6 x 1

Stimulus/Focus: Use the first ten minutes to build up to the heaviest complex (2 + 2 +2) you can. Then, use 70% to complete one rep of the complex (2 + 2 + 2) every minute on the minute for 6 minutes.

WOD: 15 Minute AMRAP

3 Rope Climbs

9 Shuttle Runs

12 Floor Press (135/95)(95/65)

*1 Shuttle run =25 feet out and back

Stimulus/Focus: Have fun with this . . . we get to floor press! Happy Friday!

Cool Down: Tabata Wall Sits

Warm up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: 5 Rounds (30 Minutes)

*90 Seconds at Each Station

A: 250m Row

B: 5 Wall Walks + 10 Alternating Plate OH Lunges (45/25)

C: Assault Bike (12/10Calories) or Bike Erg (15/12) Calories (*Alternate each round*)

D: 20 Med Ball Sit-ups (20/14)(14/10)

Stimulus/Focus: There is no score for this workout. Push hard in each movement to give you time to rest before going into the next. You want as much time to rest as possible. Scale reps and movements as needed.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Review the WOD Movements.

WOD: For Time (15 Minute Cap)

1 – 10 Ladder

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

Shoulder to Overhead (115/75)(75/55)

*Each round starts with 30 Double Unders.

*RX+: (155/105)(105/75)

Stimulus/Focus: This workout’s increasing rep scheme will be challenging physically and mentally. Aim to go unbroken on the bar through the round of 5 (straight from the last HPC into the first S2O). Attempt to get double unders unbroken if possible.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

12 Minute EMOTM

Min 1: 15 Ring rows

Min 2: 10 Ring Push Ups

Min 3: 10 Strict Knees to Elbow

Stimulus/Focus: Adjust reps and movements as needed. Reps do not have to be unbroken.

WOD: Four Rounds for Reps

0-2 Minutes: 20/15 Calorie Row + ME Burpees Over the Rower or Toes to Bar in Remaining Time

2-4 Minutes: Rest

*You will alternate burpees and toes to bar each round, doing each of those twice.

*Score is total number of burpees and toes to bar.

Stimulus/Focus: Push hard on the rower. Damper stays at a 10. Get as many burpee or toes to bar reps in as possible. Work until the last second. You have 2 minutes to rest before repeating.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength: Clean 5 x 3

Stimulus/Focus: These are full squat cleans. They may be dropped from the top if loaded appropriately. Do not rest more than 5 seconds between lifts. Use 75% for all sets. Lift on a 2-minute clock.

WOD: 3 RFT (12 Minute Cap)

15 Kettlebell Front Squats (1.5/1)(1/25#)

30 Box Jumps (24/20)

45 Meter Kettlebell Farmers Carry(1.5/1)(1/25#)

*Two KBs for both movements.

*Masters can step up.

Stimulus/Focus: Aim to do big chunks of work. Take short breaks. Find a steady pace and keep moving. The farmer’s carry will be completed in 7.5 meter sections (6 times). Try to hold onto the KBs as long as possible.

Cool Down: 50 Weighted Ab Mat Sit Ups

*Use a plate and keep the arms extended throughout the movement.

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: Front Squat – 5 x 3

Stimulus/Focus: Use 90% for all sets. Lift on a 3-minute clock.

WOD: 6 One Minute Rounds for Reps

6 Burpee Box Jumps (24/20)

Max Clean & Jerks in remaining time (135/95)(95/65)

*Rest one minute before repeating for a total of 6 working minutes and five minutes of rest.

*Keep track of how many clean and jerks you get each round and enter those numbers in Wodify. Score is total number clean and jerks. Wodify will total the rounds for you.

*Any style clean and jerk is acceptable.

Stimulus/Focus: Move as fast as possible through the 6 burpee box jumps so you can get reps on the barbell . . . since those are the only ones that count! Aim for 5 clean and jerks each round.

Cool Down: Tabata L-Hangs from Rig