Author: pwsadmin

Warm up: Coach’s Choice

Strength: Power Clean + Hang Clean – 5 x 1

Power Clean + Hang Squat Clean

Use 90% for all sets. Lift on a 2-minute clock.

WOD: 2 RFT (8 Minute Cap)

25/20 Bike Calories

15 Thrusters (95/65)(65/45)

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

Stimulus/Focus: Kiss your legs good-bye! Push hard. Depending on class size, you may start on the bike or work. Your goal should be to be off the bike by the time someone else needs it! You will do one round with the bike erg and one with the assault bike. Try to do all work unbroken or in no more than two sets.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Tall Snatch – 5 x 3

Think of this as a warm up for full snatch. Start with an empty barbell. Add weight as comfort level rises with catching the bar in the overhead squat position. This will develop speed and confidence under the bar. Lift on a 2-minute clock.

Snatch – 5 x 3

Start at 75% of your 1 RM. Get AHAP. Lift on a 2-minute clock.

WOD: Four 3-Minute Rounds

60 Double Unders

15 KB Swings (1.5/1)(1/25lb)

10 Pull-ups

Stimulus/Focus: Attempt to do all work unbroken and keep transitions short. This will give you as much rest time in the round as possible.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength: Push Jerk – 6 x 3

Use 75%-80% for all sets. Maintain a 2-second pause in the dip portion of all reps. Lift on a 2-minute clock.

WOD: For Time (15 Minute Cap)

21 Cal Row

21 Devils Press (50/35)(35/20)

15 Cal Row

15 Devils Press (50/35)(35/20)

9 Cal Row

9 Devils Press (50/35)(35/20)

*Use two dumbbells for all reps.

Stimulus/Focus: This will be a grueling workout. Find a steady pace and just keep moving.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: Coaches Choice

Strength: Front Squat

5 x 2 @ 80-85% of your most recent 1RM

Lift on a 2 minute clock

WOD: Every 4 min x 4:

20/15 cal Row/Bike

15 DB Front squats 2x 50/35 lbs

10 DB Box step overs 2x 50/35 lbs

Stimulus: Push for maximum rest per round!

Cool Down: Accumulate

100 Russian twist with plate

30 Prone floor angels

Warm up: Coaches Choice

Strength/Skill: Power Snatch + Hang Power Snatch

Every 90 sec x 12: 1+1 @ 70-75%

WOD: 4 x 3 min on / 1 min off:

50 DU / 75 SU

14 Alt. DB Snatches 50/35 lbs

20 Air squats

Max Burpee over DB in remaining time

Stimulus: Get to the Burpee, and do work!

Cool Down: 400m Run

Warm up: Coaches Choice

Strength/Skill: Every 2 min x 4

6-10 Weighted deficit push-ups

20-30 sec Hollow rocks

Use plates to create a deficit. With a plate on the back. As heavy as form allows.

Stimulus: Go deep, go heavy, maintain perfect form!

WOD: 15 min AMRAP

3 BMU / Strict pull-ups

6 DB Front squats 2×50/35lbs (35/25)

9 Box jumps 24/20in

BMU Rx+/Strict PU Rx/Kipping PU Scaled

Stimulus: Aim for 6 – 8 rounds

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Deadlift – 3 x 10

Work up to 60%-70%of your 1 RM. This will be your target weight for the 3 x 10. Your goal is to complete the sets at the same weight the entire time with touch and go reps. Each rep must be lifted and lowered in a controlled manner. Lift on a 3-minute clock.

WOD: 4 RFT (15 Minute Cap)

21 Ab Mat Sit Ups

18 KB Deadlifts

15 KB Hang Power Cleans

12 KB Alternating Front Rack Lunges

RX: (2/1.5)(1.5/25#)

Stimulus/Focus: Use two kettlebells for all weighted movements. You may only have one set of kettlebells and will likely be limited as to which weight you use for the hang power cleans or lunges. The deadlift will be heavy. Take strategic breaks during the “work” portion. Think DT.

Cool Down: 4 Rounds

200m row

10 Superman Holds (2-Second Count)

Warm up: Coaches Choice

Strength: Clean and Jerk

30 x 1 @ 60-65% of your most recent 1RM C&J. Go every 30 sec.

WOD: 6 Rounds for time:

200m Run

7 Burpees over bar (lateral)

5 Clean & jerks 135/95 lbs (95/65)

Time cap = 15 min

Stimulus: Stay low on the Burpees, and attempt to cycle the bar.

Cool Down: 3 rounds:

15 Hanging Knee Raises

20 “Bird Dogs”

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!