Author: pwsadmin

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

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press- 5 x 3

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

WOD: 30 Minute AMRAP

15/12 Calorie Bike Erg

20 Pull-ups

15/12 Calorie Row

25 Kettlebell Swings (1.5/1)(1/25#)

15/12 Calorie Assault Bike

30 Air squats

RX+: Chest to Bar; (2/1.5)(1.5/1) KB; Pistols

Stimulus/Focus: This is a cardio grind. Push hard in each of the cardio movements and attempt to do your work in no more than two sets. Aim for 5 rounds.

Cool Down: Tabata Oblique Twists with Kettlebell

Warm up: Coach’s Choice

Strength/Skill: Review the WOD movements.

WOD: 15 Minute AMRAP

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

20 Dumbbell Box Step Ups(50/35)(35/20)

50 Double Unders

*Use one dumbbell for both movements.

*You may hold the dumbbell on the step ups any way you would like.

*If you need different weights for the two movements, you may have them.

Stimulus/Focus: This is a longer workout with a longer rep scheme. Attempt to do all work in no more than two sets each. Aim for 3-4 rounds.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: 12 Minute EMOTM

Minute1: 3 Wall walks

Min 2: 15 Ring rows

Min 3: 30 Second Hollow Rock Hold

*Scale reps and time as needed.

WOD: Five 3-Minute Rounds

10 Shuttle Runs*

10 DB Thrusters (50/35)(35/20)

10 Toes to Bar

*1 Shuttle Run = 25 feet out, 25 feet back

*Two dumbbells on thrusters

Stimulus/Focus: This workout should be heavy. Try to do the work in no more than two sets or go unbroken if you can. Push hard on the shuttle runs. Aim to be finished with the work in less than two minutes to give yourself a minute to rest. Adjust reps as needed after the first round to allow yourself time to finish your rounds and rest before starting the next ones. Try to keep each round approximately the same time. You will enter your time for each round (yes, you’ll have to do backwards clock math) and Wodify will total it for your score.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: Power Snatch – 5 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. These can be weightlifting triples in that they can be dropped from the top if loaded appropriately. Even though they do not have to be touch and go, they should still be cycled quickly.

WOD: 3 RFT (12 Minute Cap)

9 Power Snatches (95/65)(65/45)

15 Bar-Facing Burpees

21 Back Squats (95/65)(65/45)

Stimulus/Focus: This workout should be taxing on the entire body, including the lungs. Try to do the barbell work in no more than two sets. Find a steady pace on the burpees.

Cool Down: 3 Rounds

5 Strict Pull Ups

10 Candlestick Raises

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: Deadlift – 20 x 1

Use 70%-75% for all reps. Lift on a 30-second clock.

WOD: 15 Minute AMRAP

20 Box Jumps Overs (24/20)

15 Burpees

10 Deadlifts (225/155)(155/105)

Stimulus/Focus: This workout will be crushing on the legs and cardiovascular system. Find a pace that you can maintain for 15 minutes and just keep moving! Aren’t you glad it is Friday?! Aim for five rounds.

Cool Down: 400 Meter Run . . . jog . . . walk . . . crawl.

Warm up: Coach’s Choice

WOD: Four 4-Minute AMRAPs

AMRAP 1:

9 Pull-ups

18 Alternating DB Overhead Lunges (50/35)(35/20)

*Use one dumbbell on the lunges. Hold it in one hand for 9 reps and then switch.

AMRAP 2:

9 Toes to Bar

18 Alternating DB Snatches (50/35)(35/20)

*You will go through the above AMRAPs twice for a total of 16 working minutes. There will be 2 minutes of rest between each one.

Stimulus/Focus: These workouts will be taxing on the shoulders. Try to do rig work unbroken or in two sets. Aim for 2-3 rounds per AMRAP. Your score will be your total number of rounds plus reps from all 4 AMRAPS.

Cool Down: 4 Rounds

20 Second Couch Stretch (per side)

20 Second Wall Stretch