Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press

10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: Burden Carry

For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/1)( 2 Kettlebells)

5 Burpees every time the kettlebells are placed on the ground.

Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: Sumo Deadlift

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 (12 Minute Time Cap)

21-15-9

Dumbbell Box Step Overs (50/35)(35/20)

Chest to Bar Pull Ups

Stimulus/Focus: All athletes step on a 20″ box and hold two dumbbells (in the hang position). The workout should be challenging in weight and movement.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

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

WOD: 3 RFT (18 Minute Time Cap)

15 Shoulder to Overhead (135/95)(95/65)

30 Burpee Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: Complete the S2O in 2-3 sets each and find a steady pace on the burpee box jump overs.

Cool Down: 3 Rounds

20 Flutter Kicks

20 Bicycle Crunches

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climbs: Spend 10 minutes working the skill.

WOD: White

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/35 lb plate)

400 meter Run

In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011

Stimulus/Focus: Hero WOD time! Females use a 25# plate. Masters are 25/15. Have fun with this one! No time cap, but aim for less than 30 minutes.

Cool Down: Athletes Choice

Warm-Up: Coach’s Choice

Strength/Skill: Floor 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: For Time (18 Minute Time Cap)

Complete one max set of unbroken strict pull ups

Then, Three Rounds:

500/400 Meter Row

40 Ab Mat Sit Ups

30 Atlernating Dumbbell Snatch (50/35)(35/20)

Then, complete one max set of unbroken strict pull ups

Stimulus/Focus: Rest as needed before starting your final set of pull ups, but keep in mind the 18 minute time cap. Your score will be your time from the first pull up to the last pull up and your total number of pull ups combined.

Cool Down: 3 Rounds

10 Superman Holds (2 Second Hold)

20 Jump Lunges

Warm-Up: Coach’s Choice

Strength/Skill: Snatch

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock.

WOD: For Time (20 Minute Time Cap)

10 Wall Balls

10 Snatches

20 Wall Balls

20 Handstand Push Ups

30 Wall Balls

30 Burpees

40 Wall Balls

40 Deadlifts

RX: (155/105)(105/70) Barbell; Wall Balls (20/14)(14/10)

Stimulus/Focus: Try to complete big chunks of work for each movement. Take short breaks when needed. The snatch should be heavy. The deadlift light.

Cool Down: 3 Rounds

5 Toes to Ring

5 Ring Pull Ups

Warm-Up: Coach’s Choice

Strength/Skill: Snatch

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock.

WOD: For Time (20 Minute Time Cap)

10 Wall Balls

10 Snatches

20 Wall Balls

20 Handstand Push Ups

30 Wall Balls

30 Burpees

40 Wall Balls

40 Deadlifts

RX: (155/105)(105/70) Barbell; Wall Balls (20/14)(14/10)

Stimulus/Focus: Try to complete big chunks of work for each movement. Take short breaks when needed. The snatch should be heavy. The deadlift light.

Cool Down: 3 Rounds

5 Toes to Ring

5 Ring Pull Ups

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: Front Squat

1 x 1 x 1 x 1 x 1 x 1

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

WOD: 2 RFT (24 Minute Time Cap)

25/20 Calorie Row

30 Alternating Pistols

20/25 Calorie Row

90 Box Step Ups (24/20)

Stimulus/Focus: This will be extremely demanding on the legs. Find a steady pace and just keep moving.

Cool Down: 3 Rounds

20 Russian Twists

10 Candlestick Raises