Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Thruster

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 24 Minute EMOM

Minutes 1-8: 12 Wall Balls (20/14)(14/10)

Minutes 9-16: 8 Chest to Bar Pull Ups

Minutes 17-24: 12 Ab Mat Sit Ups

RX+: (30/20)(20/14); Bar Muscle Ups, GHD Sit Ups

Stimulus/Focus: Push hard in your work each minute. Focus on quality of movement. Try to keep work unbroken if possible. Give yourself time to rest before the next minute starts. Your score will be total reps. You can only click RX or RX+ if you complete all prescribed reps each minute.

Cool Down: Tabata Plank 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: Power Clean

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 3 RFT (15 Minute Time Cap)

21 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

15 Strict Push Ups

9 Power Cleans (135/95)(95/65)

Cool Down: Stimulus/Focus: 3 Rounds

5 Ring Dips

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Back Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: Five 4-Minute Rounds

5 Russian Kettlebell Swings

5 American Kettlebell Swings

5 Kettlebell Overhead Squats (Left)

5 Kettlebell Overhead Squats (Right)

10 Shuttle Runs

*RX: (1.5/1)(1/25#)

Stimulus/Focus: Complete the work as quickly as possible. You will have the remaining time in the four-minute round to rest. You will complete this work for five rounds.

Cool Down: Tabata Wall Sits with KB

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 across the five sets. Lift on a 2-minute clock.

WOD: For Time (25 Minute Cap)

27 Calorie Row

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

21 Calorie Bike Erg

21 Handstand Push Ups

*Masters RX: Seated DB Presses (20/15)

150 Meter Run

15 Toes to Bar

9 Calorie Assault Bike

9 Wall-Walks

Stimulus/Focus: Have fun with all the things!

Cool Down: 3 Rounds

10 Candlestick Raises

20 Russian Twists

30 Flutter Kicks

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: For Time (20 Minute Cap)

5 Rope Climbs

10 Alternating Dumbbell Snatch (50/35)(35/20)

15 Alternating Front Rack Lunges (50/35)(35/20)

20 Double Unders

25 Ab Mat Sit Ups

30 Burpees

25 Ab Mat Sit Ups

20 Double Unders

15 Alternating Front Rack Lunges (50/35)(35/20)

10 Alternating Dumbbell Snatch (50/35)(35/20)

5 Rope Climbs

Stimulus/Focus: This a fun little out and back. You’ll use one dumbbell for all weighted movements. Try to do you work unbroken. Focus on efficiency on your climbs.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry (DB from WOD)

*Switch hands at the turn around point

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5

Stimulus/Focus: Start at 70% and get AHAP. You will lift on a 2-minute clock. Try to maintain the same weight in the second half as you did in the first half. You will enter your single, as well as your total weight lifted. Sets can only be attempted once so choose your weights carefully.

WOD: 5 RFT (10 Minute Cap)

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

10 Pull Ups

RX+: (185/135)(135/95) and chest to bar

Stimulus/Focus: This should be a heavy barbell for floor press. The push and pull will challenge your muscles. Aim to complete all work unbroken each round.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: Tall Clean

3 x 3

Stimulus/Focus: Start at 40% of your most current 1 RM clean and get AHAP. Lift on a 2-minute clock.

Clean

1 x 1

Stimulus/Focus: Use 10 minutes to work towards a heavy single.

WOD: 10 RFT (12 Minute Cap)

35 Double Unders

3 Squat Cleans (135/95)(95/65)

Stimulus/Focus: This will be a cardiovascular grind. Try to maintain your breathing throughout movements and rest in between.

Cool Down: 4 Rounds

5 Strict Chest to Bar

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Push Press

5 x 5

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

WOD: 20 Minute AMRAP

10 Handstand Push Ups

15 Box Jumps Overs (24/20)

*Masters may step up; Everyone must step down.

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

Stimulus/Focus: Try to complete all work unbroken. Aim for 7-8 rounds.

Cool Down: Tabata Plank Jacks