Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5 x 5 x 5 x 5

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

WOD: For Time (15 Minute Cap)

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

*Every Minute Complete Three Burpees

100 Strict Push Ups

*Every Minute Complete Three Burpees

Stimulus/Focus: These three movements are very similar. Complete short sets and take quick breaks to avoid muscle failure and get in as much work as you can within the minute. Execute the burpees quickly so you can get started back to completing the required resp.

Cool Down: 3 Rounds

10 Ring Rows

20 Flutter Kicks

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. Lift on a 2-minute clock.

WOD: 16 Minute AMRAP

48 Double Unders

8 Back Squats (135/95)(95/65)

4 Wall Walks

Stimulus/Focus: Find a steady pace and keep moving. Choose a weight that allows you to go unbroken on the squats. Aim for 5-6 rounds.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Push 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: 3 Rounds (3 Minutes Work/3 Minutes Rest)

10 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

10 Dumbbell Push Jerks (50/35)(35/20)

Max Calorie Row in Remaining Time

Stimulus/Focus: Push through the work as quickly as possible to give yourself as much time as you can to accumulate calories, which are the only reps that count in your score. You will have three separate scores to enter.

Cool Down: 3 Rounds

5 Strict Pull Ups

10 V-Ups

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

8 x 8

Stimulus/Focus: Use 70% for all sets. Lift on a 2 minute clock.

WOD: Five 3-Minute Rounds

200 Meter Run

20 Alternating Lunges

2 Wall Walks

*Rest the remainder of the time

Stimulus/Focus: Push as hard as you can in each round to give yourself as much time to rest as possible.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep on each side. May use any weighted object.

WOD: 16 Minute EMOM

1 Turkish Get Up @70%

*Alternate Sides Each Minute.

Max Effort Ab Mat Sit Ups in Remaining Time

Stimulus/Focus: Your score for this workout is your total ab mat sit up rep count.

Cool Down: Tabata Down Dog

Warm up: Coach’s Choice

Strength/Skill: Clean Pull + Power Clean + Clean

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP.

Clean Pull + Power Clean + Clean

10 x 1

Stimulus/Focus: Complete one complex at 85% of your heaviest from today EMOM for 15 minutes.

WOD: 8 Minute GAFAP

1 Med Ball Clean (20/14)(14/10)

1 Shuttle Run

*2, 3, 4 . . .

Stimulus/Focus: This is a quick little AMRAP. Push hard the entire time. Focus on good form on the med ball cleans.

Cool Down: Tabata Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 5

Stimulus/Focus: Use 70% for all lifts. Work on cycling the bar. Lift on a 2-minute clock.

WOD: 21 – 15 – 9 Reps for Time

Burpees

Chest to Bar Pull Ups

Directly Into:

9 – 15 – 21 Reps for Time

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

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

Stimulus/Focus: Treat each workout as sprint. Go as hard as you can. You will have one score-time to complete both workouts. There is a 15-minute time cap.

Cool Down: 3 Rounds

10 Standing Side Bends (Each Side)

20 Standing Oblique Twists

*Both movements with KB

100 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

WOD: Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Stimulus/Focus: Focus on leg drive in the row. Attempt to go unbroken on the deadlifts. Focus on opening on top of the box jumps (heads up!).

Strength/Skill: Front Squat

3 x 3 x 3 x 3 x 3

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

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GDH Extensions