Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4 x 4

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

WOD: Six 3-Minute Rounds

Round 1:

10 Burpee Box Step Overs (24/20)

10 Alternating Dumbbell Hang Snatches (50/35)(35/20)

10 V-Ups

Round 2:

10 Box Step Overs (50/35)(35/20) (24/20)

10 Alternating Dumbbell Hang Clean and Jerk (50/35)(35/20)

10 Strict Push-Ups

*One dumbbell for all dumbbell movements.

Stimulus/Focus: You will have 3 minutes to complete the work one time in each round. You will have the remaining time in that 3 minutes to rest. You’ll go through each round 3 times.

Cool Down: Alternating Tabata

Wall Facing Handstand Hold

Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Use 20 minutes to get AHAP for 1 rep.

WOD: 12 Minute AMRAP

10 – 20 – 30 – …

Double Unders

1 – 2 – 3 –

Snatch (135/95)(95/65)

Stimulus/Focus: This workout is forcing you to lift heavy under cardiovascular strain. If scaling chose a weigh that is heavy for you.

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: 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

Cool Down: Run 400 Meters

Warm-up: Athlete’s Choice

Strength/Skill: Get ready to run!

WOD: 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: Power Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Strength Metcon: 5 Minute Clock

30 Seconds ME Power Clean Reps (70%)

30 Seconds Rest

Stimulus/Focus: Accumulate as many reps as possible in your 30 seconds of work. They do not have to be unbroken or touch and go. You may drop from the top if loaded appropriately. You will have a score for each of the 5 rounds.

WOD: 20 Minute Partner AMRAP

You Go I Go Style

5 Handstand Push Ups

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

20 Double Unders

Stimulus/Focus: One partner works, one partner rests. These should be short, fast rounds. You’ll have little time to rest. Try to keep moving!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Push Press

5 x 5

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

WOD: For Time (7 Minute Cap)

21 – 15 – 9

Toes to Bar

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

For Time (7 Minute Cap)

9 – 15 – 21

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

Ring Dips

Stimulus/Focus: Two couplets. The faster you get finished with the first, the more time you have to rest. Aim to do all KB work. Break your gymnastics reps into sets that allow you to keep working.

Cool Down: 3 Rounds

100 Meter Overhead KB Carry (Switch Hands at Turn Around)

20 Standing Oblique Twists with KB

Warm up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP across the five rounds. Lift on a 2-minute clock.

WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest)

200 Meter Run

5 Devils Press (50/35)(35/20)

10 Dumbbell Box Step Overs (50/35)(35/20)

Max Calories (Machine of Choice) in Remaining Time

Stimulus/Focus: Get through the work as quickly as possible to give yourself time on a machine. You’ll have two minutes to rest, so push until the last second. Those who get done with the work first, get first choice of the their machine. You keep that machine the entire time.

Cool Down: Tabata Plank Knees to Elbow

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% of your 1 RM. Complete 10 reps for 10 rounds. Lift on a 2-minute clock.

WOD: 5 RFT (12 Minute Cap)

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

10 Deadlifts (185/135)(135/95)

100 Meter Run

Stimulus/Focus: Aim to complete all work unbroken. Push hard on the run.

Cool Down: 3 Rounds

15 GHD Sit Ups

10 Bike Calories