Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 4 x 3 x 2 x 1

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

Five 2-Minute Rounds: Max Effort Unbroken Shoulder Press Reps at 70% of 1 RM from Today

Stimulus/Focus: Use 70% of your heaviest from today. You have two minutes to get an unbroken set of shoulder presses and rest the remaining time. You will have a rep count for each round.

WOD: 3 RFT (16 Minute Cap)

400 Meter Run

50 Double Unders

25 Strict Push Ups

Stimulus/Focus: Push hard on the run and aim to complete the double unders unbroken or in two sets. Focus on maintaining good form on your push ups.

Cool Down: 3 Rounds

20 Second Achilles Wall Stretch Per Side

5 Wall Angels

Warm-Up: Coach’s Choice

Strength/Skill: Sumo Deadlift

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep.

WOD: Chipper for Time (30 Minute Time Cap)

100 Air Squats

90 Russian Kettlebell Swings (1.5/1)(1/25#)

80 Alternating Lunges

70 Plate Ground to Overheads (45/25)(25/15)

60 Ab Mat Sit Ups

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

40 Burpees

30 Slam Balls (30/20)(20/15)

20 Chest to Bar

10 Single-Arm Overhead Kettlebell Squats (1.5/1)(1/25#)(5 Left/5 Right)

Stimulus/Focus: Chipper time! Find a steady pace and just keep moving!

Cool Down: Athlete’s Choice

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: Floor Press

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute EMOM

Minute 1: Max Effort Calorie Row

Minute 2: Max Effort Box Jump Overs

Stimulus/Focus: Push hard in each minute but give yourself time to transition. There is no built-in rest time.

Cool Down: Tabata Plank Hold

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Spend 15 minutes upside down!

WOD: For Time (25 Minute Cap)

1-2-3-4-5-6-7-8-9-10

Wall Walks

10-9-8-7-6-5-4-3-2-1

Power Cleans (165/115)(115/75)

Stimulus/Focus: This should be a challenging workout-the volume is moderate and the movements and weights are challenging. Find scales that are appropriate for you-to challenge you, but not frustrate you.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

3 x 3 x 3 x 3 x 3

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

WOD: 20 Minute Partner AMRAP

Minute 1:

Partner A: 11 Air Squats

Partner B: Establish & Maintain 110 Watt Pace on Bike (Assault/Erg)

Minute 2: Switch Roles and Add 1 Air Squat and Increase pace by 10 watts.

*Continue this pattern until the final minute, which would be:

Partner A: 300 Watt Pace

Partner B: 30 Air Squats

Stimulus/Focus: Have fun with a partner!

Cool Down: Partner Choice

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: Push Press

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 60% of 1 RM. Lift on a 2-minute clock.

WOD: 6 Rounds (2 Minutes Work/2 Minutes Rest)

20/15 Calorie Bike (Alternate Erg/Assault)

Max Effort Slam Balls (30/20)(20/15)

Stimulus/Focus: Push hard on the bike to give yourself as much time to accumulate slam ball reps as possible. These are the only reps that count in your score. You will have six separate scores.

Cool Down: 400 Meter Slam Ball Run

Warm-Up: Coach’s Choice

Strength/Skill: Review all movements and get ready to workout!

WOD: This workout has three parts and three separate scores.

Max Height Box Jump

Stimulus/Focus: Spend 10 minutes finding your highest box jump. Record your score in inches.

“343” 9/11 Memorial WOD:

50 Pull Ups

50 Air Squats

50 HRPUs

50 Ab Mat Sit Ups

50 Box Jumps (24/20)

50 Wall Balls (20/14)

43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 40 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes. Everyone must step down. Your score is your time to complete.

Max Height Box Jump

Stimulus/Focus: Spend 5 minutes immediately following 343 to establish a post-WOD max height box jump. Record your score in inches.

Cool Down: Athletes Choice

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for one rep.

WOD: Five 2-Minute Rounds

Minute 1: Max Deadlift Reps Accumulated

Minute 2: Change Weight and Rest

Round 1 at 90%, 2 at 80%, 3 at 70% , 4 at 60%, and 5 a 50%.

Stimulus/Focus: Accumulate AMRAP. They do not have to be unbroken. You can drop from the top each time. You can perform small sets. Keep working for the whole minute. You will have a separate score for each round. List your weights used in notes.

WOD: Death by 10 Meters (20 Minute Cap)

Minute 1: 1 x 10 Meter Run

Minute 2: 2 x 10 Meter Run

Minute 3: 3 x 10 Meter Run

*Continue to add a 10-meter length with each round.

Stimulus/Focus: Your score will be your final round completed. Once you “die,” choose a machine (row, bike erg, assault bike, assault runner, ski erg) and move until the time cap is reached.

Cool Down: Tabata Banded Hamstring Stretches