Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Handstand Walk

Spend 10 minutes upside down!

WOD: 3 RFT (20 Minute Cap)

30-foot handstand walk (15 feet out and back)

30 pull-ups

30 lateral burpees over the dumbbell

30 toes-to-bars

WORKOUT VARIATIONS

14-17, 35-54 divisions

Handstand walks must be completed in 15-foot sections.

55-64 divisions Handstand walks may be broken into 5-foot sections.

65+ divisions Plate-walks on a box instead of handstand walks.

Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose movements that challenge you, but allow you to keep moving.

Cool Down: 3 Rounds

5 Push Ups

10 Superman Holds (2-second count)

Warm up: Coach’s Choice

Strength/Skill: Overhead Lunges

10 Minutes to Find a Heavy Set of 6 Reps

Overhead Lunges: 5 x 6

Stimulus/Focus: Use 80% of your heaviest set of 6 to complete a set of 6 every 2 minutes for 5 rounds.

WOD: For Time (7 Minute Cap)

150-foot Dumbbell Overhead Walking Lunge

50 Alternating Dumbbell Snatches

50 Box Jump-Overs

WORKOUT VARIATIONS

14-15 division

♀ 20-lb dumbbell, 20-inch box

♂ 35-lb dumbbell, 24-inch box

16-17, 35-54 divisions

♀ 35-lb dumbbell, 20-inch box

♂ 50-lb dumbbell, 24-inch box

55+ divisions

♀ 20-lb dumbbell, 20-inch box*

♂ 35-lb dumbbell, 24-inch box*

*may step OR jump up to the box

Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean

3 x 3 x 3 x 3 x 3 x 3

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

Bar Muscle-ups: 10 Minutes to Work Progressions

WOD: 10 Minute AMRAP

1 Clean (can be power or squat)

1 Bar Muscle-Up

*After completing a round, add 1 rep to each movement.

WORKOUT VARIATIONS:

14-15 division

♀ 95

♂ 135

16-17, 35-54 divisions

♀ 125

♂ 185

55-59 division

♀ 105

♂ 155

60-64 division

Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups

Rounds 6+ = Bar muscle-ups

♀ 95

♂ 135

65+ divisions

Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups

Rounds 6+ = Bar muscle-ups

♀ 75

♂ 115

Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose weights and movements that challenge you, but allow you to keep moving.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Shoulder to Overhead Complex

1 x 1

1 Push Press

2 Push Jerks

3 Split Jerks

Stimulus/Focus: Spend 20 minutes reviewing the shoulder to overhead movements and getting AHAP on the complex.

WOD: For Time (20 Minute Cap)

Calorie Row (75/60)

21 Shoulder-to-Overheads (weight 1)

Calorie Row (75/60)

15 Shoulder-to-Overheads (weight 2)

Calorie Row (75/60)

9 Shoulder-to-Overheads (weight 3)

WORKOUT VARIATIONS:

14-15 division

♀ 65, 85, 105

♂ 95, 135, 155

16-17, 35-54 divisions

♀ 85, 125, 155

♂ 135, 185, 225

55-59 division

♀ 65, 85, 125

♂ 95, 135, 185

60-69 divisions

♀ 55, 65, 85

♂ 75, 105, 135

70+ division

♀ 45, 55, 75

♂ 65, 85, 105

Stimulus/Focus: This is an Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose weights that you can complete in 3 sets each round.

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: Back Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Five Rounds:

1 Minute Work

1 Minute Rest

*Max Effort Reps at 90%, 80%, 70%, 60%, 50%

Stimulus/Focus: Complete as many reps as possible in the given minute. Reps do not have to be unbroken. You may rack and rerack the bar repeatedly. Weight will decrease each round. You will have 5 separate scores

WOD: 20 Minute Partner AMRAP

Partner 1: Row (Calories)

Partner 2: Work

5 Pull ups

10 Strict Push Ups

15 Air Squats

*Must tag out at the rower in order to switch places.

*Partners will have two scores-total calories and total rounds and reps of the other work.

Stimulus/Focus: Transition quickly to help maximize time on the rower and get the most calories possible. Focus on virtuosity in the working reps.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting as heavy as possible using a barbell. You must complete the rep with the weight on each side.

Turkish Get Up: 10 x 2

Stimulus/Focus: Complete one rep on each side using 80% of your heaviest weight. Lift on a 90-second clock.

WOD: 5 Minute AMRAP

5 Handstand Push Ups

*Masters RX: 5 Seated Dumbbell Presses (20/15)

10 Overhead Alternating Lunges (45/25)(25/15)*Plate*

Stimulus/Focus: Aim for 7 rounds.

Rest 2 Minutes

5 Minute AMRAP

5 Toes To Bar

10 Plate Ground to Overhead (45/25)(25/15)

Stimulus/Focus: Aim for 7 rounds.

Cool Down: Tabata Weighted Russian Twists

Warm up: Coach’s Choice

Strength/Skill: 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: 10 RFT (20 Minute Cap)

15 Kettlebell Deadlifts

10 Kettlebell Swings (American)

5 Kettlebell Goblet Squats

100 Meter Run

*RX: (1.5/1)(1/25#)

Stimulus/Focus: Aim to complete each round without putting the kettlebell down until the run.

Cool Down: 3 Rounds

100 Meter Farmers Carry

20 Standing Oblique Twists

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: Snatch

2 x 2 x 2 x 2 x 2

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

WOD: 15 Minute GAFAP

1 – 2 – 3 – …

Handstand Push Ups

Snatch (95/65)(65/45)

Stimulus/Focus: Start at 1 and add 1 rep to both movements each round. Fifteen minutes is a long time for two movements, so just settle in and keep moving.

Cool Down: Tabata Mountain Climbers