Author: pwsadmin

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 Press (5 x 5 x 5 x 5 x 5)

Start at 70%. Work the rebound and bar cycling. Don’t get so heavy that you can’t do this.

WOD: 50-40-30-20-10 (18 Minute Cap)
Push Press (45/35)(35/25)
Slam Balls (30/20)(20/15)
Double Unders

Stimulus/Focus: These are two opposing movements. They are light enough that they should move quickly. Try not to take more than one break in each of the earlier rounds and attempt to go unbroken on the later rounds.

Cool Down: 400 Meter Run with Your Slam Ball

Warm-up: Coach’s Choice

Strength/Skill: Uneven Deadlifts (10 Minutes to Get As Uneven as Possible)Your score will be the greatest weight difference you have on the barbell and lift and lower it successfully. For example, one 45 on one side and two 45s on the other, would be a score of 45. Work that midline stability!

WOD: 15 RFT (30 Minute Cap)
15 Deadlifts (135/95)(95/65)
15 Hand Release Push Ups

Stimulus/Focus: Perfect movement. The time cap is generous. We want the pull and push of each rep to be perfect. Slow down and move well!

Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 4 RFT (24 Minute Cap)
400 Meter Run
21 Pull Ups
15 Kettlebell Swings (1.5/1)(1/25#)
9 Burpees

Stimulus/Focus: Push hard on the run. If you have the capacity, go unbroken on all the work. If not, break as needed on  the pull ups, but do all else unbroken.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (Ten Minutes to Get AHAP)

Front Squat (10 x 3) Use 70% from today. Lift EMOTM for 10 minutes.

WOD: Opposing Ladder for Time (12 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
*Masters only: Seated DB Press (35/20)

*RX+: 30/24 and strict Handstand Push Ups
*RX+ Masters: Seated DB Press (50/35)

Stimulus/Focus: This workout should be fast. The rep scheme should allow you to keep moving. Scale as needed to make this possible.

Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch Complex (20 Minute to Find Your 1 RM)

1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch

WOD: 20 Minute Partner AMRAP
Partner 1: 5 Power Snatch (125/85)(85/60)
Partner 2: Max Calories Row
*Switch
*Score is total number of reps-all power snatches + total calories.

Stimulus/Focus: This will be tough on the forearms. Power snatch will likely be in singles. Pull hard on the row. Make sure to transfer quickly between movements.

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3)

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

WOD: 5 RFT (20 Minute Cap)
21 Wall Balls (20/14)(14/10)
15 Floor Press (135/95)(95/65)
9 Knees to Elbow

Stimulus/Focus: Another tough one on the shoulders. Try to do large sets of work–don’t break more than once within each movement.

Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one.

7 Minute AMRAP
5 Burpees
1 Rope Climb

Stimulus/Focus: Aim for 10 rounds.

7 Minute AMRAP
10 Strict Push Ups
1 Rope Climb

Stimulus/Focus: Perfect push ups! Aim for 8 rounds.

7 Minute AMRAP
15 Double Unders
1 Rope Climb

Stimulus/Focus: Aim for 10 rounds.

7 Minute AMRAP
20 Alternating Lunges
1 Rope Climb

Stimulus/Focus: Aim for 7 rounds.

Cool Down: Tabata Plank Diagonal Plank Holds

Warm-up: Coach’s Choice

WOD: Run Day!

Max Effort 400m Run – 4 Minute Cap

Max Effort 800m Run – 6 Minute Cap

Max Effort 1200 Meter Run – 8 Minute Cap

Max Effort 1-Mile Run – 10 Minute Cap

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Clean (5 x 2)

Use 90% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP
10 Squat Cleans (115/75)(75/55)
20 Ab Mat Sit Ups

Stimulus/Focus: This workout will have your lungs working hard. Squat cleans tax your legs and your breathing. Keep moving in these, even if you do singles. Aim for 5 rounds.

Cool Down: Tabata Supermans