Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 8

Stimulus/Focus: Focus on barbell cycling. The lighter weight should allow you to complete all reps unbroken and maintain good form and mid-line stability. Lift on a 2-minute clock.

WOD: Power Amanda For Time (12 Minute Cap)

9-7-5

Ring Muscle-ups

Power Snatches (135/95)(95/65)

*Muscle Ups = 3 Pull Ups + 3 Ring Dips (Per Muscle-Up)

Stimulus/Focus: Choose a weight that is heavy for you. If you can do muscle ups, but can’t complete the volume, scale the rep count each round.

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: Coach’s Choice

Strength/Skill: Front Rack Reverse Lunges

1 x 8

Stimulus/Focus: Spend 10 minutes getting AHAP for 8 reps.

Front Rack Reverse Lunges

3 x 8

Stimulus/Focus: Use 90% of the heaviest lifted today. Complete a set of 8 every 2 minutes for 3 rounds.

WOD: 15 Minute AMRAP

10/7 Calorie Row

10 Kettlebell (Goblet) Lunges (1.5/1)(1/25#)

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

Stimulus/Focus: Complete each set of work unbroken. Aim for 6-8 rounds.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

10 x 10

Stimulus/Focus: Use 50%-60% for all sets. Lift on a 2-minute clock.

WOD: For Time (14 Minute Time Cap)

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

Handstand Push Ups

42-36-30-24-18-12-6

Ab Mat Sit Ups

Stimulus/Focus: The sit ups will give you a chance to rest your shoulders. Focus on doing larger sets of those to build muscular stamina.

Cool Down: 3 Rounds

10 Ring Rows

10 Supermans (2-Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Clean Pull + Squat Clean

1 x 1

Stimulus/Focus: Use 10 minutes to find your heaviest complex.

Clean Pull + Squat Clean

10 x 1

Stimulus/Focus: Use 80% for all lifts. Complete one complex every 30 seconds for 5 minutes.

WOD: 10 Rounds (1 Minute Work/1 Minute Rest)

12/8 Calorie Bike (Alternate)

Max Med Ball Cleans in Remaining Time (20/14)(14/10)

Stimulus/Focus: Push as hard as possible on the bike to give yourself as much time as possible to accumulate med ball reps, which are the only reps that count. You will have 10 separate scores.

Cool Down: 3 Rounds for quality:

10 Side to side med ball throws, left

10 Side to side med ball throws, right

10 Lying windscreen wipers / Tucked legs

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing rope climb skills.

WOD: 20 Minute EMOM

Minute 1: Max Burpee Box Jump Overs (24/20)

Min 2: 1 Round of Cindy

Min 3: Max Double Unders

Min 4: Max Wall Walks

*Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Stimulus/Focus: Find rep counts that challenge you, but leave you able to repeat them in later rounds. You will have one total rep count for your score.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Four 5-Minute Rounds

200 Run

20 Wall balls (20/14)(14/10)

20 Burpees

Stimulus/Focus: Try to push hard on the work to give yourself as much time to rest as possible. You will repeat this four times and have four separate scores.

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: Snatch

10 Minutes to Get Find Your Heavy for the Day

Snatch: 10 x 1

Stimulus/Focus: Complete one snatch every minute on the minute for 10 minutes. Use 90% of your heaviest from today.

WOD: 5 RFT (15 Minute Cap)

30 Double Unders

20 Wall Balls

10 V-Ups

Stimulus/Focus: Try to do all work unbroken or in two sets.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Ring Work: Spend 15 Minutes Playing on the Rings

WOD: 6 Minute AMRAP

1 – 2 – 3 – …

Ring Dip

*Row (7/5 Calories)

Rest 2 min

6 Minute AMRAP

2 – 4 – 6 – …

Ring Pull Ups

Bike (7/5 Calories)(Alternate)

Rest 2 min

6 Minute AMRAP

3 – 6 – 9 – …

Handstand Push Up

*Masters: Seated Dumbbell Presses (20/15)

100 Meter Run

Cool Down: Tabata Bottom to Bottom Squats