Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Barbara – Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*

Stimulus/Focus: Benchmark! Go for a PR!

Cool Down: 400 Meter Run

Warm-up: Athlete’s Choice

Strength/Skill: Get Ready to Run!

WOD: Max Effort 5k Run

Cool Down: Happy Thanksgiving!

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Workout

WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Rope Climbs

Stimulus/Focus: All the things! Have fun!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (12 x 12 x 12 x 12 x 12 x 12 )

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: Opposing Ladder For Time (10 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Strict Push Ups
1-2-3-4-5-6-7-8-9-10
Floor Press (95/65)(65/45)

RX+: HSPUs and 135/95

Stimulus/Focus: Push-push workout. Try to complete sets unbroken.

Cool Down: 3 Rounds
5 Pull Ups
10 Cals on Rower

Warm-up: Coach’s Choice

Strength/Skill: Snatch Balance (15 Minutes to Work the Skill)

WOD: 20 RFT (20 Minute Cap)
2 Full Snatch (115/75)(75/55)
5 Slam Balls (30/20)(20/15)

Stimulus/Focus: Move quickly! This should be done well under the cap.

Cool Down: 50 Ab Mat Sit 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: Clean (10 Minutes to Find Your Heavy for the Day)

WOD: For Time (25 Minute Cap)
7-6-5-4-3-2-1
Cleans (80%)
21-18-15-12-9-6-3
Burpees
42-36-30-24-18-12-6
Double Unders

Focus/Stimulus: This workout should be challenging. The cleans will likely be in singles. Find a steady pace on the burpees and try to go unbroken on the double unders.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Push Press (10 x 2 )

Use 90% for all sets. Lift on a 2-minute clock.

WOD: 12 Minute GAFAP
1 HSPU
2 Toes to Bar
2/4, 3/6, 4/8 . . .
*Masters RX: Seated DB Press (35/20)

Stimulus/Focus: Shoulder smoker. Just keep moving.

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

WOD: Kelly 5 Rounds for time of: 
400m Run 
30 Box Jumps, 24” / 20” 
30 Wall-Ball Shots, 20# / 14#

Teen/Masters RX wall ball is 14/10, all else is the same.

Stimulus/Focus: Benchmark time! Have fun!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2)

Start at 75% and get AHAP. Lift on a 2 minute clock.

WOD: 6 RFT (18 Minute Clock)
6 Front Squats (135/95)(95/65)
12 Strict Push Ups
18 Ab Mat Sit Ups
24 Double Unders

Stimulus/Focus: Fun with all the things! Try to keep work unbroken if you can, but keep your form good. You may have to break your push ups to do this.

Cool Down: 5 Rounds
100 Meter Run
10 GHD Extensions