Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Front Squat

These are going to be “from the hole” front squats. You will start in the bottom position and stand up from there. This will help you develop the strength needed to stand up a clean when you are stuck in the bottom. 

WOD: Out and Back for Time (12 Minute Cap)

25 Double Unders

20 Ab Mat Sit Ups

15 Strict Push Ups

10 Pistols

5 Front Squats (165/115)(115/75)

10 Pistols

15 Strict Push Ups

20 Ab Mat Sit Ups

25 Double Unders

Stimulus/Focus: This out and back should move relatively quickly. Focus on good form in each movement.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 16 Minute GAFAP

1 Dumbbell Push Jerk (50/35)(35/20)

1 Wall Ball (20/14)(14/10)

1 Pull Up

Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle into it.

Cool Down: Tabata Seated Knees to Elbow

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: Back Squat

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)

5 Knees to Elbow

10 Box Jumps (24/20)

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

RX+: (30/24) and (2/1.5)(1.5/1)

Cool Down: 3 Rounds

5 Goblet Squats

10 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Snatch

20 Minutes to Find Your 1 RM. Complex is 1 high hang snatch, 1 hang snatch, and 1 snatch.

WOD: 12 Minute AMRAP

1 Complex at 90%

100 Meter Run

Stimulus/Focus: This WOD should be heavy. It will force you to lift heavy while winded. Run fast. If you get out the door on your run before time runs out, finish it and count it as a full round. 

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up

WOD: 14 Minute EMOTM

Even: 1 Rep Per Side @ 60%

Odd: ME Ab Mat Sit Ups

Stimulus/Focus: These are two tough movements on the midline. Focus on perfect form on the TGU and go as fast as possible on the sit ups. 

Cool Down: 3 Rounds

100 m Run

15 Back Extensions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

Use 80% for all sets. Lift on a 3-minute clock. 

WOD: 5 RFT (12 Minute Cap)

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

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

*2 burpees at the top of each minute, including at the start.

Stimulus/Focus: This workout will be cardiovascularly taxing. The weight should be moderate. The rep scheme is manageable enough to go unbroken or to only break when it is time to do burpees. 

Cool Down: 400 Meter Run with Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

Start at 80% and get AHAP. Lift on a 3-minute clock. 

WOD: 15 Minute AMRAP

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

15 Floor Press (95/65)(65/45)

9 Pull Ups

RX+: FP (135/95)(95/65) and chest to bars

Stimulus/Focus: This workout should be quick moving. Try not to break more than once in each movement. 

Cool Down: Tabata Bar Hops

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

Start at70% and get AHAP. Lift on a 2-minute clock. 

WOD: 10 Minute AMRAP

12 Double Unders

6 Power Cleans (115/75)(75/55)

3 Ring Dips

Cool Down: Tabata Chin Over the Bar Holds