Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Get ready to work!

WOD: Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Stimulus/Focus: Benchmark time! Set a new PR. You have to start with the mile and end with the mile, but you can partition the reps in whatever way you’d like. We encourage people to do 20 rounds of 5 pull ups, 10 push ups, 15 air squats, but you can do whatever rep scheme you prefer.

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Clean (20 Minutes to Work the Complex)

Spend 20 minutes getting AHAP. Complex=1 high hang clean, hang clean, clean.

WOD: 5 Minute AMRAP
1 Complex (@80%)
5 Box Jumps (30″)

*Rest 1 Minute Before Beginning Next AMRAP*

Stimulus/Focus: This should be heavy and high. It should be challenging. Aim for 5 rounds.

5 Minute AMRAP
1 Complex (@70%)
5 Box Jumps (24″)

*Rest 1 Minute Before Beginning Next AMRAP*

Stimulus/Focus: This should be moderate weight and height. Aim for 6-7 rounds.

5 Minute AMRAP
1 Complex (@60%)
5 Box Jumps (20″)

Stimulus/Focus: This should be light and fast. Aim for 8-10 rounds.

Cool Down: Tabata Pike Holds off the Box

Warm-up: Coach’s Choice

Strength/Skill: Push Press (4 x 4 x 4 x 4 x 4)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (6 Minute Cap)
5 Push Press (95/65)
5 Pull Ups

Teen/Masters RX: 65/45

Stimulus/Focus: Classic push-pull workout. Do all work unbroken and fast. This is a sprint. Give yourself as much time as possible to rest before starting the next couplet.

5 RFT (6 Minute Cap)
5 Push Press (135/95)
5 Toes to Bar

Teen/Masters RX: 95/65

Stimulus/Focus: Classic push-pull workout. Do all work unbroken and fast. This is a sprint.

Cool Down: Alternating Tabata
Superman Holds
Hollow Rock Holds

Warm-up: Coach’s Choice

Strength/Skill: Build To WOD Weight

WOD: 30 Minute GAFAP
1 Deadlift (315/205)
400 Meter Run
*400 Meter Run/2 DLs
*Increase the deadlift by one rep each round
*If you get out on the run before time is called, you can count that as a full round, but must finish the run.
*Teen/Masters RX: 205/155

Stimulus/Focus: Kill your legs I guess. 🙂

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Walks, holds, push ups, strict work, deficits. You choose your goat and work on it.

WOD: 21-15-9-15-21 (25 Minute Cap)
Handstand Push Ups
Buprees

Stimulus/Focus: This workout is a push/push stimulus. Your shoulders will be smoked. Break the handstand push ups into manageable sets to avoid muscle failure. Find a steady pace on the burpees.

Cool Down: 50 Double Unders

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (10 x 2)

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

WOD: 5 Three-Minute Rounds
200 Meter Run with Wall Ball (20/14)
Max Effort Wall Balls (20/14)

Teen/Masters RX: 14/10

Stimulus/Focus: Running and wall balls both tax the legs and lungs. Run hard, but try not to rest too long before you start your wall balls. They don’t have to be unbroken. Just get as many in before the three minutes is up as you can.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 )

Start at 60% of your 1 RM and get AHAP. Maintain a 2-second pause in the bottom. Lift on a 3-minute clock.

WOD: 21-18-15-12-9-6-3 (25 Minute Cap)
Chest to Bar Pull Up
Front Squat (95/65)
Burpee

Teen/Masters RX: 65/45

Stimulus/Focus: This WOD is a grind.  You should be able to keep moving, but you won’t want to . . . just do it. Take short breaks.

Cool Down: 50 Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 5 )

Use 75% for all sets. Lift on a 3-minute clock.

WOD: 10 Two-Minute Rounds
*Sprint 100 Meters
*Walk/Jog Back
*Rest

Stimulus/Focus: Run each sprint as fast as you can to give you the most time to rest before running again.

Cool Down: Bike, row, or walk at an easy pace for 5 minutes.

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and row 500 meters to get ready for the fitness test.

WOD: Fitness Test

2 Minutes HRPUs
Rest 2 Minutes
2 Minutes Ab Mat Sit Ups
Rest 2 Minutes
2 Minutes Pull Ups
Rest 2 Minutes
2 Minutes Air Squats

Stimulus/Focus: Score is your total reps. Make sure to write in notes how many you did in each movement.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

WOD: Isabel

For Time:  30 Snatches, 135# / 95#

Stimulus/Focus: Benchmark time! Go for a PR! Any style snatch is allowed–muscle, power, split, full. Complete Isabel, then row/bike until everyone else is finished. The group will start the snatch strength together.

Teen/Masters RX: 95/65

Strength/Skill: Snatch (4 Two Minute Rounds)Time to work quick singles. Start at the weight you used for Isabel. Get three fast singles in each round. Add weight each round. These must be full snatches.

Cool Down: Clean up your gear and have a happy Tuesday!