Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock.

WOD: 6 Rounds 1 Minute Work/1 Minute Rest

10/7 Calorie Row

Max Distance Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)

*One kettlebell. Each five-foot increment counts as 1 rep. These reps are the only reps that count in your score.

Stimulus/Focus: Push hard on the row to give yourself time to get some lunges in before time is up. You will have a score for each of the 6 rounds.

Cool Down: 3 Rounds

5 Strict Handstand Push Ups

5 Strict Pull Ups

Warm up: Coach’s Choice

Strength/Skill: Push Press

3-2-1-2-3

Stimulus/Focus: You choose your weights for each set. The reps must be unbroken. Failed sets cannot be reattempted. Your score is total pounds.

Add up the weight used for each rep for your total score.

WOD: For Time (15 Minute Cap)

6 – 12 – 18 – 24

Push Press (95/65)(65/45)

Burpees over the Bar (Lateral)

Toes to Bar

Stimulus/Focus: This is going to be a shoulder burner. The increasing rep scheme will challenge you mentally. Just keep moving.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 Bike Calories

Merry Christmas to all!

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: Back Squat

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on 3-minute clock.

WOD: For Time (18 Minute Cap)

21-18-15-12-9-6-3

Back Squat (95/65)(65/45)

Handstand Push Ups

RX+: (135/95)(95/65) and strict handstand push ups

Stimulus/Focus: The decreasing rep scheme helps mentally, but this will be a challenging workout. Take breaks as needed, but keep moving. Aim to complete the larger rounds in two sets and smaller rounds unbroken.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: 3-Position Power Snatch

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP on the three position complex.

3-Position Power Snatch

10 x 1

Stimulus/Focus: Download to 85% and complete one complex every minute on the minute for 10 minutes.

WOD: 8 Minute AMRAP

20 Wallballs (20/14)(14/10)

10 Box Jumps (24/20)

*Masters may step

Rest 2 Minutes, then:

8 Minute AMRAP

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

10 Weighted (Slam Ball) Box Step Ups (24/20)(30/20)(20/15)

Stimulus/Focus: This is two separate workouts. Push as hard as you can on both. Try to do work unbroken. You have two minutes to rest in between the workouts. You will have two separate scores.

Cool Down: Tabata Partner Ab Mat Over the Box Wall Ball Toss Sit Ups (AKA the longest named cool down in history–PAMOBWBTSU)

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes finding your heaviest barbell Turkish get up. The weight must be completed on each side to count.

WOD: Five 4-Minute Rounds

3 Wall Walks

12 Alternating Lunges (1.5/1)(1/25#)

*Two Kettlebells

6 Shuttle runs (25′ Out and 25′ Back)

Stimulus/Focus: Work as quickly as you can to give you time to rest. There is no time between the four minute rounds.

Cool Down: 3 Rounds

100 Meter Double Kettlebell Farmers Carry

15 GHD Sit Ups

Warm up: Coach’s Choice

Strength: For Time (12 Minute Cap)

100 Deadlifts (50% 1 RM)

Rest 3 Minutes

50 Deadlifts (75% 1 RM)

Stimulus/Focus: Your score will be time to complete all 150 reps. It will include your 3 minutes of rest. Put the weight you use in notes.

WOD: 4 Rounds for Time (24 Minute Cap)

20/15 Calorie Bike Erg/Assault Bike

10 Burpees to Target

10 Toes to Bar

20/15 Calorie Row

10 Burpees over Rower (lateral)

10 V-Ups

Stimulus/Focus: This will be a cardio grind. Alternate erg and assault Try to complete all reps unbroken.

Cool Down: 4 Rounds

20 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Hang Power Clean + Front Squat + Power Jerk

10 Minutes to Build Build to today’s Heavy 1+1+1+1.

Stimulus/Focus: Ten minutes to develop this complex. See how heavy you can get.

Power Clean + Hang Power Clean + Front Squat + Power Jerk

10 Minute EMOM

Min 1: 1 Power Clean + 1 Front Squat

Min 2: 1 Hang power clean + 1 Power Jerk

*Repeat for five rounds.

*Use 90% of heavy from today.

Stimulus/Focus: Download your bar to 90% of your heaviest from today. Split the complex into two shorter complexes. Complete one rep every minute on the minute for 10 minutes.

WOD: 12 Minute GAFAP

1 – 2 – 3 – …

Dumbbell Hang Clean & Jerks (50/35)(35)

Strict Pull-Ups

*40 Double Unders After Each Round.

*Two DBs.

Stimulus/Focus: This WOD will be crushing on the shoulders. Try to do the KBs unbroken. Singles for the win on strict pull ups may be the way to go here. Rest after the dubs. Keep moving.

Cool Down: Tabata Twisted Cross (Alternate Sides)

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!