Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: CHAD

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.

Stimulus/Focus: Chad time! This should be a mental and physical grind. The workout is meant to bring awareness to suicide and its reality in our community.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 3 x 3 x 3

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

WOD: 22 Minute GAFAP

1 Power Clean & Push Jerk (115/75)

1 100 Meter Run

2 Power Clean & Push Jerk (115/75)

2 100 Meter Run

*Add 1 rep to each movement each round.

Stimulus/Focus: Just settle in . . . 22 minutes is a long time domain. The weight should be light to moderate.

Cool Down: Tabata Handstand Holds

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2 x 2

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

WOD: For Time (15 Minute Time Cap)

50 Deadlifts (185/125)(125/85)

40 Pull Ups

30 Row Calories

20 Chest to Bar

10 Squat Cleans (185/125)(125/85)

Stimulus/Focus: This is a chipper. Work your way through each movement before moving on to the next. The deadlift weight is moderate, making the clean weight heavy.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

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: Floor Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute EMOM

Complete 10 Floor Press (135/95)(95/65) Then, in Remaining Time:

Complete Max Effort Strict Push Ups

*Repeat this for 15 rounds.

Stimulus/Focus: Each minute complete 10 floor press (moderate to heavy weight). With any remaining time complete max effort strict push ups. Focus on perfect form. Your score will be your total number of push ups.

Cool Down: Tabata Bar Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: For Time ( 15 Minute Time Cap)

-21-15-9-

Overhead Squat (95/65)(65/45)

Burpee

*At each (-) complete 25 double unders (total of 100).

Stimulus/Focus: This will be taxing cardiovascularly. Find a steady pace on the burpees. Complete the double unders unbroken. Take no more than one break on the OHSs.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

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

WOD: 20 Minute GAFAP

3-6-9-12 . . . .

Air Squats

Ab Mat Sit Ups

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

*Continue adding three reps to each movement each round.

Stimulus/Focus: Just settle in and keep moving. Nothing is hard about this workout. Your just have to keep working for 20 minutes.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Supermans

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Find a handstand push up progression that allows you to complet them in one or two sets each time. If you have HSPUs, practice strict or deficit during this time.

WOD: 10 Rounds For Time (40 Minute Time Cap)

50 Box Step Ups (20″)

10 Handstand Push Ups

Stimulus/Focus: Try to find a steady pace on the BSUs and complete your HSPUs unroken or in two sets.

Cool Down: 3 Rounds

100 Meter Run

20 Mountain Climbers

Warm-Up: Coach’s Choice

Strength/Skill: Clean

2 x 2 x 2 x 2 x 2

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

WOD: Nicole

20-Minute AMRAP of: 400m Run Max Rep Pull-ups

*Score is number of total pull-ups completed.

Stimulus/Focus: Complete the run and then an unbroken set of pull ups- a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a complete dead hang counts as a break and the end of the set. If you cannot do RX pull ups, find a scale that challenges you–banded, forward stepped ring rows, etc.

Cool Down: Tabata Plank 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!