Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)

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

WOD: 3 RFT (15 Minute Cap)
15 Calories
12 Power Snatch (115/75)(75/55)
9 Burpees

Stimulus/Focus: This should be a sprint type workout. Pull hard on the rower and go fast on the burpees. Break your power snatches into sets you can manage, but can move through quickly.

Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Leg Lifts
*Hanging from the rig, pull legs into an L-Hold. Repeat for 5 reps. Try to hold onto the bar for all 5 reps.

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Partner Chipper (40 Minute Cap)
100 Dumbbell Front Squats
100 Meter Run
90 Double Unders
100 Meter Run
80 Dumbbell Hang Cleans
100 Meter Run
70 Alternating Lunges
100 Meter Run
60 Dumbbell Power Snatch
100 Meter Run
50 Strict Push Ups
100 Meter Run
40 Dumbbell Push Jerks
100 Meter Run
30 Toes to Bar
100 Meter Run
20 Dumbbell Overhead Squats
100 Meter Run
10 Bar Muscle Ups (Chest to Bar for Masters)
100 Meter Run

*One partner works while one partner rests.
*Work does not have to be equal.
*All dumbbell movements are preformed with one dumbbell (50/35)(35/20).
*All dumbbell movements are single arm.
*Must switch arms and/or partners every five reps on dumbbell movements.

Stimulus/Focus: Partner WOD day! Strategize to maximize your parnters’ individual strengths. Have fun!

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Clean and Jerk Complex (1 x 1 )

Deadlift
Power Clean
Clean (Squat)
Jerk (Any style is acceptable)

Find your heavy for the day. Ten minute clock.

WOD: 5 RFT (5 Minute Cap)
1 Complex (80%)
5 Pull Ups

Stimulus/Focus: Sprint! Move as quickly as you can.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 4 x 3 x 2 x 1)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
Max Effort Unbroken Floor Press (60% of Today’s Heaviest)
Ab Mat Sit Ups (Three Times your Floor Press Reps)

Stimulus/Focus: Push till failure each time you floor press. Triple that count for your ab mat sit ups each time. Rest as needed before each round to make sure you can maximize your floor press reps. Score is your total reps of floor press and ab mat sit ups.

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (6 x 6 x 6 x 6)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
100 Back Squats (45/35)(35/25)
75 Kettlebell Swings (1/25#)(25#/18#)
50 Alternating Lunges
25 Slam Balls (30/20)(20/15)

Stimulus/Focus: This WOD is designed to be light in load and high in volume. Do big chunks of work before taking short breaks.

Cool Down: Tabata Mountain Climbers

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: Push Jerk (2 x 2 x 2 x 2 x 2)

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

WOD: 4 RFT (17 Minute Cap)
600 Meter Run
15 Push Jerks (155/105)(105/80)

Stimulus/Focus: Opposing muscle groups allow a chance to rest each and to push hard in both. The bar should be heavy. Try not to break more than twice (three sets) in each round.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ring Rows

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (10 Minutes to Get as Heavy as Possible)

WOD: 10 Minute EMOTM
1 Power Clean @ 90%

*Click RX if you use 90% of your heavy from today and make all 10 lifts. You can reattempt a missed lift within the minute.

10 Minute AMRAP
5 Power Cleans (165/115)(115/75)
10 Toes to Bar

Stimulus/Focus: This WOD will be taxing on your grip and forearms. Your power cleans will likely be in singles. Your toes to bar should be done unbroken or in two sets if you can string them together.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3)

Start at 60% and get AHAP with a 3-position deadlift. You’ll pause just off the floor, below the knee and above the knee. Lift on a 2-minute clock.

WOD: 10 Minute GAFAP
1 Deadlift (135/95)(95/65)
1 Box Jump (24/20)
2/2, 3/3, 4/4 . . .

Stimulus/Focus: Light and fast. Short time domain. Just keep moving!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Ring Muscle Ups

Stimulus/Focus: Time to practice some skill while being cardiovascularly taxed. Try to do the dubs unbroken and find a steady pace on the burpees. Choose a muscle up progression that will challenge you.

Cool Down: 400 Meter Run