Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5

Stimulus/Focus: Start at 70%. Build weight until you get to the heavy single and then begin decreasing weight again. You will enter your total weight lifted. A set must be successful on the first attempt or you cannot count it. The reps must be touch and go.

WOD: 18 Minute GAFAP

Shuttle Runs

Alternating Lunges

Ab Mat Sit Ups

*Shuttle Runs & Ab Mat Sit Ups Increase by 1 Rep Each Round

*Alternating Lunges Increase by 2 Reps (1 Per Side) Each Round

Stimulus/Focus: Eighteen minutes is long time domain. Find a steady pace and just keep moving. Your score will be your total rep count.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

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

WOD: 4 Rounds (3 Minutes Work/1 Minute Rest)

5 Clean and Jerks (115/75)

10 Ring Dips

Stimulus/Focus: This weight should be very light and allow you to cycle the bar quickly. Try to go unbroken on the 5 reps. Aim for 2-3 rounds per AMRAP.

Cool Down: Tabata L-Hangs

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: Barbara

Five Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*3-minute rest after each round*

Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD!

Cool Down: Run 400 Meters

Warm-up: Athlete’s Choice

Strength/Skill: Get ready to run!

WOD: 5k Run

Max Effort 5k Run

Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love!

Cool Down: Visit with family for Thanksgiving!

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5 x 5 x 5 x 5

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

WOD: 15 Minute EMOM for Max Reps

Min 1: Kettlebell Swings

Min 2: Kettlebell Goblet Step Ups

*20 inch box for everyone.

Min 3: Kettlebell Goblet Alternating Lunges

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

Stimulus/Focus: Work as long as possible in each given minute. Give yourself enough time to transition to the next movement. You will complete each movement 5 times. You will have one total rep count as a score.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Oblique Dips with KB (per side)

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 5 x 5 x 5 x5

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

WOD: 25-20-15-10-5 (20 Minute Cap)

Front Squats (95/65)(65/45)

Box Jumps (24/20)

*Masters may step up. Everyone must step down.

Handstand Push Ups

*Masters Seated Dumbbell Presses (20/15)

Stimulus/Focus: Complete the larger rounds of work in no more than two sets. Strive to complete the rounds of 15, 10, and 5 unbroken.

Cool Down: 3 Rounds

100 Meter Run

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Push Press

5 x 4 x 3 x 2 x 1

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

WOD: 12 Minute AMRAP

150 Double Unders

30 Toes to Bar

100 Double Unders

20 Toes to Bar

50 Double Unders

10 Toes to Bar

*In remaining time: Max Burpees

Stimulus/Focus: Try to do your work in large sets and take short breaks. Give yourself as much time as possible to accumulate burpees. Your score will be your total reps including double unders, toes to bar and burpees.

Cool Down: Tabata Achilles Stretches (on wall)

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

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

5 Minute Partner AMPRAP

*Accumulate as many cleans as possible

*One partner works/one partner rests

*Use 80% of your heaviest from today

WOD: 15-12-9-12-15 (12 Minute Cap)

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

Pull Ups

Push Ups

Stimulus/Focus: Try to complete each set of wall balls unbroken. Strive for pull ups and push ups to be split into no more than 2 sets each.

Cool Down: 50 Partner Ab Mat Wall Ball Pass Sit Ups