Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Front Squat

1 x 3

Stimulus/Focus: Spend 10 minutes finding your heavy triple.

Strength Metcon: Five 2-Minute Rounds

Round 1: ME Unbroken Reps at 90%

Round 2: ME Unbroken Reps at 80%

Round 3: ME Unbroken Reps at 70%

Round 4: ME Unbroken Reps at 60%

Minute 5: ME Unbroken Reps at 50%

*Percentages taken from today’s heaviest triple.

Stimulus/Focus: All reps have to be unbroken-any change in cadence breaks the set. All reps will come from the rack. You will have five separate scores.

WOD: 4 Minute AMRAP

25/20 Calorie Row

75 Feet Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)

Max Burpees in Remaining Time

Rest 4 Minutes, then:

4 Minute AMRAP

25 Burpees

25/20 Calorie Row

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

Rest 4 Minutes, then:

4 Minute AMRAP

75 Feet Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)

25 Burpees

Max Calorie Row in Remaining Time

Stimulus/Focus: Get the “buy in” for each round finished as quickly as possible. The max reps at the end of each round are the only reps that count in your score. You will have three separate scores.

Cool Down: 4 Sets of Max Effort Unbroken Ring Dips

*Rest as needed between sets.

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2 x 2

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

WOD: For Time (18 Minute Cap)

100 Double Unders

30 Dumbbell Power Cleans (35/20)(20/15)

30 Toes to Bar

Directly into:

100 Double Unders

30 Dumbbell Alternating Snatches (35/20)(20/15)

20 Chest to Bar

Directly into:

100 Double Unders

30 Dumbbell Thrusters (35/20)(20/15)

10 Bar Muscle Ups

Stimulus/Focus: All the things . . . a little gymnastics, weightlifting, and metabolic conditioning. Break your work into manageable sets and keep moving.

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: Back Squat

6 x 6 x 6 x 6 x 6 x 6

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

WOD: 4 Minute AMRAP

5 Pull Ups

2 Wall Walks

Rest 2 minutes, then:

4 Minute AMRAP

3 Chest to Bar

6 Handstand Push Ups

Rest 2 minutes, then:

4 Minute AMRAP

2 Bar Muscle Ups

25′ Handstand Walk

Stimulus/Focus: This is a series of three increasingly challenging gymnastics couplets. Find scales that get more challenging for you. You will have a rep score for each workout.

Cool Down: Tabata Hollow Rock Hold

Warm up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 30 Minute EMOM

Minute 1: ME Rope Climbs

Minute 2: ME Wall Balls (20/14)

Minute 3: ME Bike Erg Calories

Minute 4: ME GHD Sit Ups

Minute 5: ME Assault Bike Calories

Minute 6: Rest

Stimulus/Focus: You will go through the above 5 stations 5 times. You will have one minute to rest after completing a full round. You will have a score for each round.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Deadlifts for Total Pounds

10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: You are doing this strength for total pounds lifted. You can start with whatever weight you would like. The reps must be touch and go. If you disengage the bar at any time, the set is broken and does not count. If you miss a set you cannot reattempt it, so be smart and strategic with what weights you choose. You will lift on a 2-minute clock.

WOD: 10 RFT (20 Minute Cap)

20 Lunges

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

5 Strict Push Ups

Stimulus/Focus: Do all work unbroken. Take short rests between movements. Keep moving!

Cool Down: 3 Rounds

100 Farmer’s Carry (switch at turn around)

100 Meter Sprint

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