Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep.

Snatch: 10 x 1

Stimulus/Focus: Use 85% of your heaviest from today. Complete one rep every 30 seconds for 5 minutes.

WOD: 4 Rounds (15 Minute Cap)

21 Double Unders

15 Kettlebell Swings

9 Snatches (115/75)(75/55)

Stimulus/Focus: Strive to complete your double unders and kettlebell swings unbroken. Quick singles may be the best option for the snatches.

Cool Down: 3 Rounds

5 Strict Pull Ups

5 Strict Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Rope Climb: Spend 10 Minutes Working the Skill

WOD: For Time (25 Minute Cap)

27-24-21-18-15-12-9-6-3

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

Strict Push Ups

Ab Mat Sit Ups

*Complete one rope climb after each round of ab mat sit ups for a total of 9 rope climbs.

Stimulus/Focus: Maintain good form form on all movements. Focus on efficiency on your rope climbs.

Cool Down: 3 Rounds

10 Superman Holds (2-Second Count)

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

Stimulus/Focus: Spend 20 minutes finding your current 1 RM.

WOD: 20 Minute GAFAP

6 – 12 – 18 – . . .

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

3 – 6 – 9 – …

Burpees to Target (6″)

Stimulus/Focus: This will be a cardiovascular grind. The increasing rep scheme and long time domain will be challenging. Find a pace and settle into it.

Cool Down: Tabata Handstand 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: Power Clean

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP.

Power Clean: 10 x 1

Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep every 30 seconds for 5 minutes.

WOD: 20 Minute Partner AMRAP (You go, I go Format)

3 Burpees

2 Power Cleans (115/75)

1 Strict Pull Up

RX+: Inverted Burpees, (155/105), bar muscle up

Stimulus/Focus: Have fun with a friend on Friday! Choose scales that do not slow you down and just keep moving!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

1 x 1

Stimulus/Focus: Spend 20 minutes finding your 1 rep max.

WOD: 4 Rounds for Time (16 Minute Cap)

400 Meter Run

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

2 Ring Muscle Ups

Stimulus/Focus: Push hard on the runs each time. Try to go unbroken on the work.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Sumo Deadlift

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 3 Minute AMRAP

10/7 Calorie Row

7 Deadlifts (135/95)(95/65)

Rest 2 Minutes

3 Minute AMRAP

10/7 Calorie Assault Bike/Bike Erg

7 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

*One round with the assault bike and one with the erg.

*Repeat both AMRAPs (ABAB)

Stimulus/Focus: Push hard in each three minute AMRAP. You will complete each one twice. You will have four separate scores.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 2 x 2 x 1 x 1

Stimulus/Focus: Start around 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP

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

20 Alternating Lunges

30 Double Unders

Stimulus/Focus: Attempt to do all work unbroken. Aim for 5 rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Heel Taps (Over Dumbbells)

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements and Get Set Up to Workout!

WOD: 12 Days of Christmas

1 – Wall Walk

2 – KB Swings (1.5/1)(1/25#)

3 – Pull Ups

4 – Wall Balls (20/14)(14/10)

5 – HRPUs

6 – Slam Balls (30/20)(20/15)

7 – Ab Mat Sit Ups

8 – G20 (45/25)(25/15)

9 – Burpees

10 – Med Ball Cleans (20/14)(14/10)

11 – T2B

12 – Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: This workout will make you think while you work! It goes like the song. You’ll do 1wall walk; then 2 KB swings, 1 wall walk; then 3 pull ups, 2 kb swings, and 1 wall walk. You will end with 12 goblet squats all the way down to 1 wall walk. Have fun!

Cool Down: Athletes’ Choice

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!