Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)

5 Minute AMRAP

10 Goblet Squats (1.5/1)(1/25#)

10 Goblet Lunges (1.5/1)(1/25#)

10 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: This will be a leg crusher! Try to do the squats and lunges without putting the kettlebell down if you can! Just a warning, your legs may feel funny on that first box jump! Aim for 2-3 rounds each time.

Cool Down: Alternating Tabata

Reverse Lunges

Box Step Ups

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

6 x 6 x 6 x 6

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (16 Minute Time Cap)

30 – 20 – 10

Pull Ups

Hand Release Push Ups

Rest 2 Minutes, Then:

15-10-5

Chest to Bar Pull Ups

Handstand Push Ups

Stimulus/Focus: A classic push pull style workout. Focus on good form. Take short breaks in order to avoid muscular failure.

Cool Down: 4 Rounds

100 Meter Run

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Back Squat

4 x 4 x 4 x 4

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

WOD: 24 Minute EMOM

Minute 1: Row

Minute 2: Wall Balls (20/14)(14/10)

Minute 3: Bike Erg

Minute 4: Burpees

Stimulus/Focus: Complete as many reps as possible for each movement in each minute. Your score will be your total reps. You will complete each movement six times.

Cool Down: Tabata Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Power 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: 18 Minute AMRAP

30 Double Unders

20 Ab Mat Sit Ups

10 Seated Dumbbell Presses (35/20)(20/15)

Stimulus/Focus: Find a steady pace and just keep moving. None of the work is challenging. It is just a long time domain.

Cool Down: Tabata Russian 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: Deadlift

3 x 3 x 3 x 3 x 3 x 3

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

WOD: For Time (22 Minute Cap)

7-6-5-4-3-2-1

Deadlifts (275/185)(185/135)

21-18-15-12-9-6-3

Pull Ups

42-36-30-24-18-12-6

Double Unders

Stimulus/Focus: The deadlifts should be heavy. Scale as needed. Aim to do the pull ups in two sets each round and the double unders unbroken.

Cool Down: 3 Rounds

5 Strict Push Ups

20 Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Handstand Walk Skill Work: Spend 10 minutes upside down!

WOD: 36 Minute EMOM

Minute 1: Row

Minute 2: Assault Bike

Minute 3: Shuttle Run

Minute 4: Bike Erg

*In order to RX the workout, males must complete 14 calories each minute, females must complete 10. Twelve shuttle runs must be completed in that minute.

Stimulus/Focus: This will be a great cardio workout. Push as hard as you can each minute, but give yourself time to rest before the next movement. Scale the number of reps per movement to your ability. Keep in mind you will complete each movement 9 times.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Back Rack Lunge

1 x 10

Stimulus/Focus: Spend 10 minutes getting AHAP for 10 back rack alternating lunges.

Back Rack Lunge: 5 x 10

Stimulus/Focus: Use 60% of your heaviest from today. Complete 10 reps every 90 seconds for five rounds.

WOD: 15 Minute AMRAP

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

15 Ab Mat Sit-ups

15 Box Jumps (24/20)

*Masters Must Step Up; Everyone Must Step Down

Stimulus/Focus: Try to complete all work unbroken. Aim for 5 rounds.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 10 Rounds (1 Minute Work/1 Minute Rest)

10 Floor Press (95/65)(65/45)

Max Effort Burpees Over the Bar

Stimulus/Focus: The floor press should be completed quickly and unbroken. Push as hard as you can on the burpees. You will have a minute of rest between each round. You will have 10 separate scores. The burpees are the only reps that count.

Cool Down: 3 Rounds

100 Meter row

5 Strict Pull Ups

Warm up: Coach’s Choice

Strength/Skill: Clean and Jerk

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP. The clean and jerk can be any style.

WOD: 12 Minute GAFAP

1 – 2 – 3 – …

Clean and Jerk (135/95)(95/65)

2 – 4 – 6 – . . .

Handstand Push Up

Stimulus/Focus: Just keep moving in this GAFAP. Execute quick singles on C&J and try to complete big sets of HSPUs as the reps increase.

Cool Down: Tabata Mountain Climbers