Author: pwsadmin

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

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 10 2-Minute Rounds

100 Meter Run

Max Effort Overhead Squats (95/65)(65/45)

*RX+: (135/95)(95/65)

Stimulus/Focus: This WOD is designed to get you to lift while cardiovascularly fatigued. Run hard each time and come in ready to get as many reps as possible. Be ready to start again at the top of every 2 minutes. Score is total OHS reps. If you don’t complete the run, you can’t count the reps. 

Cool Down: Tabata Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb

WOD: Team WOD-20 Minute AMRAP

Station 1: Assault Bike

Station 2: Row

Station 3: Bike Erg

Station 4: Rope Climbs

Stimulus/Focus: This is a workout designed to let you do some things that we don’t get to do often. You will be in groups of 4. You will switch every 20 calories on the rower. Your team score will be total calories on all three machines plus total number of rope climbs.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

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

WOD: 5 RFT (15 Minute Cap)

20 Deadlifts (135/95)(95/65)

20 Strict Push Ups

Stimulus/Focus: A classic push-pull workout. Aim for manageable sets and do not work till failure. Find a steady pace and just keep moving. 

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press

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

WOD: For Time (16 Minute Cap)

-21-15-9-

Dumbbell Shoulder Press (50/35)(35/20)

Pull Ups

*Run 400 Meters at Each Dash* 

Stimulus/Focus: This should be a heavy WOD. Try to break each round of work into no more than 3 sets if possible.

Cool Down: 3 Rounds

100 Meters Farmers Carry (Both DBs from WOD)

5 DB Squats (Both DBs from WOD)

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: Thruster (4 x 4 x 4 x 4 x 4)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
30 Burpees
20 Pull Ups
10 Thrusters (135/95)(95/65)

Stimulus/Focus: This workout has all the things–metabolic conditioning, gymnastics, weightlifting. Pushing, pulling, squatting. Break work as needed to maintain a steady pace throughout the 15 minutes. Aim for 2-3 rounds.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements and Get Ready to Work!

WOD: Barbara Ann (5 Rounds for time)

5 Rounds, Each for Time:

20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders

Rest 3 minutes between Each Round.

To learn more about Barbara Ann click here

Stimulus/Focus: A new benchmark for us. Have fun!

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: Class size will dictate which WOD you start with today. Each WOD will have a five minute cap. The faster you complete it, the more time you have to rest.

400m Run (Time)

Max Effort 400m Run

500m Row (Time)

Max Effort 500m Row

1000 Meter Bike Erg (Time)

30 Calories Assault Bike (Time)

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)

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

WOD: 12 Minute AMRAP
10 Alternating Dumbbell Snatch (50/35)(35/20)
2 Wall Walks

Stimulus/Focus: The dumbbell work should be down unbroken. The wall walks should be without resting between the two. Rest as needed between movements. Aim for 8-10 rounds.

Cool Down: Tabata Diagonal Plank Holds