Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Tempo Cleans

1 x 1

Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.

Stimulus/Focus: Spend 15 minutes getting AHAP on the tempo clean.

Tempo Cleans: 10 x 1

Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.

Stimulus/Focus: Complete one rep EMOM for ten minutes. Use 80% for all reps.

WOD: Karen

For Time:

150 Wall-Ball Shots, 20# / 14#

Stimulus/Focus: Benchmark time! No time cap, but aim for less than 12 minutes.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Run and Row Mechanics

WOD: This is a two-part workout with a 15 minute cap on each. You cannot start the second part until the first 15 minutes has expired. You will have a separate score for each. Depending on class size, one group may start on the rower and one on the run.

1-Mile Run

Stimulus/Focus: This will have a 15-minute cap. The faster you finish the more time you have to rest before starting the row. Your score is the time it takes you to complete the run.

2k Row

Stimulus/Focus: This will have a 15-minute cap. Your score is the time it takes you to complete the row.

Cool Down: 400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: Diane

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

Masters RX: (155/105) and Seated DB Presses (20/15)

Stimulus/Focus: Benchmark time! If scaling, choose a weight that is moderate for you and a HSPU progression that challenges you.

Cool Down: 3 Rounds

10 Ring Rows

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

5 x 5

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

WOD: 5 RFT (20 Minute Cap)

10 Pull Ups

20 Burpees

30 Double Unders

Stimulus/Focus: Complete your pull ups in no more than two sets. Find a steady pace on your burpees. Aim to do your double unders unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

5 x 4 x 3 x 2 x 1

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

WOD: For Time (12 Minute Cap)

15-12-9-12-15

Front Squats (115/75)(75/55)

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

RX+: (155/105)(105/70)

and (2/1.5)(1.5/1)

Stimulus/Focus: This out and back will challenge you mentally–with the coming back part being the hard part. Try to complete each set unbroken. Rest between movements as needed.

Cool Down: 2 Rounds

200 Meter Farmers Carry (KB from WOD; Switch hands at the turnaround point)

200 Meter Run

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: Review the movements and get ready to work!

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Hang 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.

WOD: 14 Minute AMRAP

7 Hang Power Cleans

7 Front Squats

RX: (205/145)(145/100)

Stimulus/Focus: Choose a weight that is heavy for you. Find a weight that you can complete the HPCs in two to three sets and the FSs unbroken or in two sets. Aim for 4-5 rounds

Cool Down: Tabata Bar Hops

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 30 Minute Partner AMRAP-You Go, I Go

Handstand Walk (25′)

10 Wall Balls (20/14)(14/10)

10 Ring Rows

Stimulus/Focus: Have fun with a partner. One person works, one partner rests. Start by the rowers. Complete one length of HSW (or your progression), 10 WBs, and 10 RRs. Then, rest while your partner does the same. Each person’s work is one round. Score is total rounds and reps per team.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

400 Meter Run

1000/800 Meter Bike Erg

500/400 Meter Row

25/20 Calorie Assault Bike

Stimulus/Focus: Each movement counts as 1 rep. If time is called while you are in a movement, finish it and count it.

Cool Down: 400 Meter Walk