Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 15

Stimulus/Focus: Spend 15 minutes trying to find a heavy set of 15 reps. The CF Gold Standard for this is your bodyweight!

WOD: 21-18-15-12-9-6-3 (20 Minute Time Cap)

Overhead Squats (95/65)(65/45)

Slam Balls (30/20)(20/15)

Ab Mat Sit Ups

RX+: (135/95)(95/65); (50/30)(30/20); GHDs

*No mixing and matching

Stimulus/Focus: Try to complete the bigger rounds in two sets and the smaller rounds unbroken.

Cool Down: 400 Meter Run with Slam Ball

Warm up: Coach’s Choice

Strength/Skill: Barbell Box Step Up

1 x 10

Stimulus/Focus: Spend 10 minutes finding the heaviest set of 10 reps you can. The box will be 20″ for everyone. You may hold the bar in the front rack or back rack.

WOD: 25 Minute AMRAP

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

12 Box Jump Overs (24/20)

*Masters May Step Up. Everyone Must Step Down*

9 Strict Push Ups

6 Pull Ups

RX+: (2/1.5)(1.5/1); 30/24; deficit push ups (45/25); chest to bar

Stimulus/Focus: This long time domain will be a grind. Try to do each round unbroken. Take short breaks between movements and rounds. Aim for 10 rounds. No mix and matching of RX and RX+.

Cool Down: Tabata Wall Sits

Warm up: Coach’s Choice

Strength/Skill: Clean Grip Deadlift + Clean Grip Deadlift + Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Clean Grip Deadlift + Clean Grip Deadlift + Clean

10 x 1

Stimulus/Focus: Download the bar to 80% of your heaviest lift. Complete one complex every minute on the minute for 10 minutes.

WOD: 5 AMRAPs (90 Seconds Work/90 Seconds Rest)

3 Wall Walks

12 Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20)

Max Double Unders in Remaining Time

Stimulus/Focus: You will have 90 seconds to work and 90 seconds to rest. You will do this for 5 rounds. The only reps that count are the double unders. You will have a score for each round.

Cool Down: 3 Rounds

15 V-Ups

Max Strict Chin-Ups

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes finding your heavy single for the day.

Shoulder Press

3 x ME Unbroken Reps

Round 1: 80%

Round 2: 70%

Round 3: 60%

Stimulus/Focus: Download your bar to the prescribed weight of your heavy single. Every 3 minutes complete one max set of unbroken shoulder press reps. Repeat for a total of 3 rounds. You will have a rep count for each round.

WOD: 4 RFT (25 Minute Cap)

500/450 Meter Row

30 Air Squats

20 Toes to Bar

10 Burpees to Target

Stimulus/Focus: Find a steady pace and keep moving. Push on the row. Complete the squats unbroken. Try to do big sets of work on the toes to bar and take quick breaks when needed. Don’t stop on the burpees.

Cool Down: 3 Rounds

15 GHD Extensions

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

Strength/Skill: Power Snatch

5 x 4 x 3 x 2 x 1

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

WOD: “Karabel” 10 RFT (20 Minute Cap) 3 Power Snatches (135/95)(95/65) 15 Wallballs (20/14)(14/10)

Stimulus/Focus: This is a new benchmark WOD-a combination of the classics Karen and Isabel. If scaling choose a weight that challenges you on the snatches. Have fun!

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

15 Minutes to Work on Handstand Skills

WOD: 15 Minute AMRAP

1 Bar Muscle Up

3 Handstand Push Ups

15 Double Unders

Stimulus/Focus: The short rep scheme should allow you to continue moving. Find scales that challenge you. Aim for 12 rounds.

Cool Down: Tabata Seated Knees to Elbow

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on 2-minute clock.

WOD: 3 Rounds, Each for Time:

30 Deadlifts

20 Hang Power Cleans

10 Thrusters

*Rest 3 min between rounds.

*Increase weight each round as prescribed below:

1st Round: (95/65)(65/45)

2nd Round: (115/75)(75/55)

3rd Round: (135/95)(95/65)

Stimulus/Focus: An all barbell workout. The deadlifts will be light, the hang power clean moderate, and the thrusters heavy–and the bar gets heavier each round. You have 3 minutes to rest between each round. Change your weight efficiently. You will have a time for each round.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on a 2-minute clock.

WOD: 27 Minute AMRAP

Max Calories Machine of Choice

@ Min 0, 9 and 18: Perform 30 Alternating Dumbbell Snatches (50/35)(35/20)

@ Min 3, 12 and 21: Perform 30 Ab Mat Sit Ups

@ Min 6, 15 and 24: Perform 30 Box Jumps (24/20)*Masters may step up. Everyone must step down.

Stimulus/Focus: You will start on the DB snatch. The faster you get finished with those, the better chance you have of claiming the machine you want for the workout. You will go back to that same machine throughout the workout to accumulate as many calories as possible. You will stop every three minutes to complete one of the above movements. You will be at each movement 3 times. The faster you get through the work, the more time you have to accumulate calories. Your score is the total number of calories you get.

Cool Down: Tabata Bottom of the Push Up Hold

Warm up: Coach’s Choice

Strength/Skill: Back Squat + Back Rack Lunge + Back Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP in the complex: one back squat, 2 alternating back rack lunges, one back squat.

Back Squat + Back Rack Lunge + Back Squat

10 x 1

Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex every minute on the minute for 10 minutes.

WOD: 15 Minute GAFAP

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

Burpees over Kettlebell

5 Shuttle Runs (25 Feet Out and Back)

*Begin with 3 reps of the complex and burpees and increase by 3 each time (3, 6, 9, 12 . . . ). Shuttle runs stay constant at 5 each time.

*Complex: 1 Goblet Squat + 1 Goblet Lunge L + R (One KB)

Stimulus/Focus: Aim to complete the complex reps unbroken. Find a steady pace on the burpees. Keep moving on the shuttle runs.

Cool Down: 3 Rounds

100 Meter KB Farmer’s Carry (Switch Sides at Turn Around Point)

20 Standing Oblique Crunches with KB (10 per side)