Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: Three 6-Minute AMRAPs

*2 Minutes of Rest Between Each

6 Minute AMRAP

6 Power Cleans (185/125)(125/85)

6 Handstand Push Ups

Stimulus/Focus: This workout should be heavy in load and moderately challenging in gymnastics. Aim for 4 rounds.

6 Minute AMRAP

6 Power Cleans (155/105)(105/70)

6 Deficit Handstand Push Ups (45# plates for males)(25# plates for females)

Stimulus/Focus: This should be a moderate load and challenging in skill. Aim for 4 rounds.

6 Minute AMRAP

6 Power Cleans (135/95)(95/65)

6 Strict Deficit Handstand Push Ups (#45/#25–same as above)

Stimulus/Focus: This workout should be somewhat light, but extremely difficult in skill. Aim for 2-3 rounds.

Cool Down: Tabata Ring Rows

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press – 1 x 1 x 1 x 1 x 1 x 1

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMPRAP

5 Seated Dumbbell Presses (35/20)(20/15)

10 Ab Mat Sit Ups

Stimulus/Focus: Go unbroken on all reps and transition quickly. Aim for 20 rounds.

Cool Down: Tabata Diagonal Plank Holds

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: Overhead Squat – 5 x 4 x 3 x 2 x 1

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

WOD: For Time (10 Minute Cap)

21-15-9

Overhead Squats (95/65)(65/45)

Bar Facing Burpees

Stimulus/Focus: This should be a fast moving workout. Aim to do the overhead squats in one or two sets each time. Find a steady pace on the burpees.

Cool Down: 3 Rounds

5 Toes to Bar

10 Supermans (2-second hold)

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: For Time and Total Climbs

Accumulate as many rope climbs as possible while chipping away at the below reps. Switch every 2 rope climbs.

100 Dumbbell Deadlifts

80 Dumbbell Hang Power Cleans

60 Dumbbell Push Jerks

40 Dumbbell Front Rack Lunges

20 Dumbbell Thrusters

*RX Weight: (35/20)(20/15)

*Two dumbbells for all movements

*Once the workout begins dumbbells cannot be put down (5 burpee penalty for both people if they are)

Stimulus/Focus: This will be extremely challenging on your forearms. Rest after transferring the dumbbells to your partner, before you climb the rope.

Cool Down: Partner Choice

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)