Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: 4-Position Deadlift

1 x 1

One inch off the floor, below the knee, above the knee, hips.

Stimulus/Focus: Spend 20 minutes getting as heavy as possible on the 4-position deadlift for one complete rep. The rep starts on the floor, lift one inch, then to below the knee, then above the knee, then full extension at the hips. Repeat this on the way back to the floor to complete the rep. Each position is a one-second pause.

WOD: Conditioning

21-18-15-12-9-6-3 (18 Minute Time Cap)

Dumbbell Deadlifts (50/35)(35/20)

Weighted Box Steps Overs (50/35)(35/20)

*20″ for Male/Female RX

*Two dumbbells for both movements.

Stimulus/Focus: This workout will be a challenge on grip and will be heavy on the box step overs. Break work as needed, but keep breaks short.

Cool Down: 2 Rounds

100 Meter Farmer’s Carry (Both DBs)

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: Bulger

Ten rounds for time of:

Run 150 meters

7 Chest to bar pull-ups

135 pound Front squat, 7 reps

7 Handstand push-ups

In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009

click here

Stimulus/Focus: Hero WOD time! Try to keep consistent times for each round. There is no time cap, but strive for 30 minutes.

RX: (135/95)(95/65)

Masters: Seated DB Presses (20/15)

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: Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes finding your 1 RM.

WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)

Round 1:

400 Meter Run

Max Effort Burpees in Remaining Time

Round 2:

1000 Meter Bike Erg

Max Effort Burpees in Remaining Time

Round 3:

500 Meter Row

Max Effort Burpees in Remaining Time

Round 4:

20 Calories Assault Bike

Max Effort Burpees in Remaining Time

Stimulus/Focus: Push as hard as you can on the cardio components to give yourself as much time as possible to accumulate burpees each round. The burpees are the only reps that count in your score. You will have a score for each round.

Cool Down: Tabata Seated Knees to Elbow

Warm up: Coach’s Choice

Strength/Skill: Spend time refining the movements for Morrison.

WOD: Morrison

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)

In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

click here

Stimulus/Focus: Benchmark time! Break work into manageable sets and keep moving. Masters RX: 14/10, step ups, and 1/25#.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Floor 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: 5 Rounds (20 Minute Cap)

10 Floor Press (135/95)(95/65)

20 Alternating Lunges

30 Ab Mat Sit Ups

Stimulus/Focus: Complete all work unbroken. Transition quickly between movements.

Cool Down: 3 Rounds

10 Ring Rows

10 2-Second Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2

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

WOD: -21-15-9- (16 Minute Time Cap)

Back Squats (95/65)(65/45)

Pull Ups

*50 Double Unders Each at (-) for a total of 200.

Stimulus/Focus: Try to complete each round of work in no more than two sets.

Cool Down: 3 Rounds

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 5

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: Ten 2-Minute Rounds

100 Meter Run

10 Handstand Push Ups

Stimulus/Focus: Push hard in each round to give yourself the most time to rest before repeating. You will have a time for each of the ten rounds.

Cool Down: Tabata Chin Over the Bar Holds

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: Spend 10 minutes on muscle up progressions.

WOD: 3 RFT (15 Minute Cap)

200 Meter Run

20 Wall Balls

2 Bar Muscle Ups

*Rest the remainder of the 15 minutes then go immediately into the next workout.

Stimulus/Focus: Push hard in each round. Try to do your wall balls/slam balls unbroken. Choose gymnastics skills that challenge you.

3 RFT (15 Minute Cap)

250 Meter Row

20 Slam Balls

2 Ring Muscle Ups

Cool Down: Athlete’s Choice! Happy Friday!