Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: 10 Minutes to Work Max Height Box Jump or Seated Box Jumps

WOD: Filthy Fifty

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 36lb KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 25lb KB, 35-lb. push press, 14-lb. ball

Stimulus/Focus: Benchmark time! Walking lunges will be in place. Back extensions will be superman holds. Kettlebell is 1/25#. Masters can step up for box jumps and will use 25/15 kettlebells and 14/10 wall balls and 35/25 barbell.

Cool Down: 400 Meter Run/Jog/Walk

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

10 Minutes to Build to Your Heavy for the Day

Stimulus/Focus: Get heavy!

Strength Metcon: 10 Minute EMOM

Even: Max Reps @ 90%

Odd: Change Weight and Rest

Even: Max Reps @ 80%

Odd: Change Weight and Rest

*Continue for 70%, 60% and 50%

Stimulus/Focus: These reps do not have to be unbroken. Accumulate as many as you can in your minute to work. Change weight efficiently to give yourself time to rest.

WOD: 5 RFT (12 Minute Cap)

30 Double Unders

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

3 Wall Walks

Stimulus/Focus: This is a shoulder burner. Attempt to do all work unbroken. Take quick breaks between movements.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Back Squat

10 Minutes to Work to a Heavy Triple

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

Back Squat: 10 x 1

Stimulus/Focus: Using the same weight from your heavy triple, complete one rep every 30 seconds for 5 minutes (total of 10 reps).

WOD: Two 8-Minute AMRAPs (4 Minute Rest)

8 Minute AMRAP

4 Burpees to Target

8 Alternating Lunges

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

Stimulus/Focus: Keep moving. Aim for 8 rounds.

8 Minute AMRAP

4 Burpee Pull Ups

8 Alternating Reverse Lunges

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

Stimulus/Focus: Keep moving. Aim for 6 rounds.

Cool Down: Tabata Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Power Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% of your current 1 RM. Lift on a 2-minute clock. Get AHAP.

Strength Metcon: 2-Minute AMRAP

Stimulus/Focus: At the completion of your heavy single, download your bar to 80% of your heaviest lift. You will have 2 minutes to accumulate as many reps as possible at that weight. Reps do not have to be unbroken.

WOD: 4 RFT (16 Minute Cap)

200m Run

20 Medicine Ball Cleans (20/14)(14/10)

10 Strict Push Ups

Stimulus/Focus: This workout has all the things-cardio, weightlifting/squatting, gymnastics/pushing. Attempt all work unbroken. Take one break in the cleans and push ups if needed. Push hard on the run.

Cool Down: 50 Med Ball AMSUs

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: 3 – 5 Minute EMOMs

All reps must be touch and go.

Snatch

5 Minute EMOM: 3 Snatches @ 70%

Snatch

5 Minute EMOM: 2 Snatches @ 80%

Snatch

5 Minute EMOM: 1 Snatch @ 90%

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

Hang Power Snatch (95/65)(65/45)

Handstand Push Ups

*25 Double Unders Between Each Set (Total of 150)

Stimulus/Focus: Try to complete your rounds of 21, 18, 15, 12 in three sets. Aim to do 9, 6 and 3 unbroken. Choose weights and scales that allow you to do this.

Cool Down: 2 Rounds

15 GHD Sit Ups

15 GHD Extensions

10/7 Assault Bike Calories

Warm up: Coach’s Choice

Strength/Skill: Rig Work: 10 Minutes to Work Skills on the Rig

WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)

A) AMRAP

400m Run

Max Wallballs in Remaining time (20/14)(14/20)

B) AMRAP

1000 Meter Bike Erg/500 Meter Row

Max Burpees in Remaining Time

Stimulus/Focus: All cardio! You will go through the above AMRAPs four times each for a total of eight three-minute rounds. You will have one minute to rest between rounds. Push hard on the run/row/bike so you can get in reps. Your score will be your total number of burpees and wall balls, but you will enter an individual count for each of the eight rounds.

Cool Down: Alternating Tabata

Superman Hold

Hollow Hold

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

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

WOD: 10 RFT (Time Cap 18 Minutes)

12 Box Jump Overs (24/20)

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

6 Toes to Bar

*Masters can step up. Everyone must step down.

Stimulus/Focus: The low rep scheme should allow you to complete work unbroken. Take quick breaks between movements. The number of rounds will be a mental challenge. Just keep moving.

Cool Down: 3 Rounds

20 Mountain Climbers

10 V-Ups

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

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

2-Minute AMRAP: Accumulate as many split jerks as possible in 2 minutes. Use 80% of your heaviest lift from today.

Stimulus/Focus: At the conclusion of the last single, be ready to complete max reps in two minutes of time. Have your bar loaded to 80% of your heaviest lift. These reps do not have to be unbroken. You may rerack it as many times as you would like. Accumulate as many reps as possible in this time.

WOD:15 Minute AMRAP

12 Dumbbell Deadlifts (Left)

9 Dumbbell Hang Power Cleans (Left)

6 Dumbbell Shoulder to Overhead (Left)

10 Meter Dumbbell Overhead Lunge (Left)

12 Dumbbell Deadlifts (Right)

9 Dumbbell Hang Power Cleans (Right)

6 Dumbbell Shoulder to Overhead (Right)

10 Meter Dumbbell Overhead Lunge (Right)

*All movements use one dumbbell.

*RX: (50/35)(35/20)

Rx = 2x 24/16kg

Stimulus Focus: Try to complete all movements on one side unbroken. Rest after the lunge. Aim for 5 rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Lateral Dumbbell Hops

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 10

Stimulus/Focus: Complete a set of 10 bodyweight squats unbroken every two minutes for ten rounds.

WOD: For Time (15 Minute Cap)

25 Pull Ups

50 Strict Push Ups

100 Sit-ups

50 Strict Push Ups

25 Pull Ups

RX+: Chest to Bar, Handstand Push Ups, GHD Sit Ups

*No mix and matching RX and RX+.

Stimulus/Focus: This all bodyweight workout should allow you to keep moving. Keep work in small sets to avoid muscle failure. Focus on virtuosity–doing the common things uncommonly well. Make every rep perfect.

Cool Down: 4 Rounds

20 GHD Extensions

100 Meter Run