Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2 x 2 x 2

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

WOD: 3 RFT (18 Minute Cap)

7 Wall Walks

14 Front Squats (165/115)(115/75)

21 American Kettlebell Swings (2/1.5)(1.5/1)

Stimulus/Focus: This workout should be heavy and challenging. Think about weights that allow you to complete the front squats in two sets and the KB swings in three sets. Choose scales that maintain that stimulus for you. The time domain is there to allow you to push yourself.

Cool Down: 400 Meter Run

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: Split Jerk

3 x 3 x 3 x 3 x 3

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

WOD: Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Stimulus/Focus: Find a weight that you can maintain for all 36 reps. Each round must be unbroken. If you miss a set, the set must be reattempted and completed successfully for RX. Find a weight that challenges you to do this. Score is the weight used and the time to complete the reps. There is no time cap, but aim for under 15 minutes.

Cool Down: 4 Rounds

25 Ab Mat Sit Ups

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Double Under Practice: Spend 15 minutes working on double unders and skill/progressions

WOD: 10 RFT (30 Minute Cap)

9 Thrusters (95/65)(65/45)

35 Double Unders

Stimulus/Focus: This is a repeat open WOD. Try to do each set of thrusters unbroken. If not, take only one break. Give yourself time to struggle through double unders.

Cool Down: 400 Meter Walk/ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Time Cap)

21-15-9

Toes to Bar

Burpee Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: Try to do each round of toes to bar in three or fewer sets. Find a steady pace on the burpee box jump overs.

Cool Down: 3 Rounds

15 GHD Extensions

5 Bike Calories

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2 minute clock.

WOD: 3 RFT (20 Minute Cap)

30 Dumbbell Push-Ups (35/20)(20/15)

30 Dumbbell Box Step-Ups (35/20)(20/15)(24/20)

Stimulus/Focus: This is a manageable weight. Focus on good form on push ups and try to do big sets on your step ups. A full grip must be maintained on the dumbbell during the step ups.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Clean

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for a single.

WOD: Badger

3 rounds for time of:

30 squat cleans

30 pull-ups

Run 800 meters

95lb/65lb

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

click here

Stimulus/Focus: Have fun with this Hero WOD!

Cool Down: Spend time with friends and family this Memorial Day!

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 20 minutes to find a new 1 rep max!

WOD: For Time (30 Minute Cap)

40 Pull-Ups

40 Burpees

20 Power Snatches

Rest 3 Minutes

30 Pull-Ups

30 Burpees

15 Power Snatches

Rest 2 Minutes

20 Pull-Ups

20 Burpees

10 Power Snatches

RX: (115/75)(75/55)

Stimulus/Focus: This is going to be a long grind. Find a pace and just keep moving through each round. You will have one total time, which will include your required breaks.

Cool Down: Athlete’s Choice! Happy Friday!

Warm-Up: Coach’s Choice

Strength/Skill: Death By Deadlifts

Perform 1 deadlift the first minute, 2 deadlifts the second minute, etc. Continue until you can’t complete the required reps during the minute.

RX: (95/65)(65/45)

RX+: (185/135)(135/95)

WOD: 10 Minute AMRAP

10 Sumo Deadlift High Pulls

10 Dumbbell Box Step Overs

♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box

♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box

Masters: (65/45) and (20/14)

Stimulus/Focus: Try to complete each movement unbroken. The prescribed weights are light and the time domain is short, so you should be able to maintain a quick pace. Aim for 6-8 rounds.

Cool Down: Tabata Mountain Climbers