Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Review the Movement

WOD: Randy

75 Power Snatches, 75# / 55#

Stimulus/Focus: Benchmark time! Masters use 55/35. Strive for large sets of reps. Move well!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – 4 x 4 x 4 x 4 x 4

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP

1 Around the World

10 Box Jumps (24/20)

Stimulus/Focus: The workout incorporates opposing muscle groups–shoulders and legs. Push hard in both movements. Aim for 10 rounds. Don’t know what an around the world is? Come in and find out! 🙂

Cool Down: Tabata Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Floor Press – 5 x 5 x 5 x 5 x 5

These reps will be 3-second tempo lifts–3 seconds up, 3 seconds down. Start at 60% and get as heavy as possible. Lift on a 3-minute clock.

WOD: 16 Minute AMRAP

8 Floor Press (95/65)(65/45)

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

Stimulus/Focus: This should be light to moderate weight. Aim to go unbroken on all work. Rest as needed between movements. Strive for 8 rounds.

Cool Down: Tabata Partner Ab Mat Wall Ball Passes

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: Push Press – 6 x 6

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute EMOTM

Even Minutes: Bike Calories

Odd Minutes: Max Effort Push Press (75/55)(55/35)

*You will alternate your biking minutes between the assault bike and bike erg–with 5 rounds on each one.

*Your score is your total number of calories and push press reps.

Stimulus/Focus: This will tax your lungs. Push as hard as you can each minute. Try not to put the bar down more than once in the push press rounds.

Cool Down: Tabata Bar Hangs (from the rig)

Warm-up: Coach’s Choice

Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (18 Minute Cap)

21-18-15-12-9-6-3

Back Squat (95/65)(65/45)

Pull Ups

Ab Mat Sit Ups

RX+: (135/95)(95/65); Strict Pull Ups; GHD Sit Ups

Stimulus/Focus: This workout hits all the things–arms, legs, midline. Try not to break more than once in each movement.

Cool Down: 4 Rounds

250 Meters on Bike Erg

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: 4 RFT (24 Minute Cap)

18 Deadlifts

12 Hang Power Cleans

9 Push Jerks

400 Meter Run

RX Weight: (115/75)(75/55)

Stimulus/Focus: This is a moderately heavy workout. Try not to break more than once in any movement, but go unbroken if possible. Push hard on the run.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Max Height Box Jump

WOD: The Ghost

6 Rounds for Reps

1 Minute Row (Calories)

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Stimulus/Focus: This workout should be cardiovascular in nature. Push as hard as you can in each minute of work. Score is total number of reps in all three movements in all six rounds.

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Snatch – 3 x 3 x 3 x 3 x 3

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)

15 Slam Balls (30/20)(20/15)

10 Ring Dips

5 Snatch (115/75)(75/55)

Stimulus/Focus: This workout should be moderately challenging in weight and skill. Try to do the slam balls unbroken. Push yourself on dips to do as big of sets as you can. Snatch may be best done in singles.

Cool Down: 3 Rounds

100 Meter Run with Slam Ball

10 Ring Rows

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!