Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 1

Stimulus/Focus: Use 70% of your 1 RM. Complete one rep every 30 seconds for 10 rounds.

Front Squat

8 x 1

Stimulus/Focus: Use 80% of your 1 RM. Complete one rep every 60 seconds for 8 rounds.

Front Squat

6 x 1

Stimulus/Focus: Use 90% of your 1 RM. Complete one rep every 90 seconds for 6 rounds.

WOD: 12-9-6-9-12 (12 Minute Cap)

Dumbbell Thrusters (50/35)(35/20)

Strict Pull Ups

Stimulus/Focus: A classic CF workout–a push, a squat and a pull. The short rep scheme should allow you to keep moving.

Cool Down: 4 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: Overhead Lunge

10 minutes to get AHAP for a set of 10 alternating lunges.

Stimulus/Focus: This will come out of the rack. The lunges will be forward stepping in place.

Overhead Lunge: 3 x 10

Stimulus/Focus: Complete 3 x 10 at 80% of your heaviest set of 10. Lift on a 2-minute clock.

WOD: The Chief

Five 3-Minute AMRAPs (1 Minute Rest Between Each)

3-Minute AMRAP

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

6 Hand Release Push-Ups

9 Air Squats

Cool Down: Athlete’s Choice-Happy Friday! Hope to see you at the social after the 1730 class wraps tonight!

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 55% of your 1 RM. There will be a 1-second pause 1″ off the floor on the way up. Get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute AMRAP

100 Meter Run

10 Ab Mat Sit Ups

2 Ring Muscle Ups

Stimulus/Focus: This workout should be quick turnover. Push yourself to do your RMUs unbroken if possible. Find a scale that will allow you to do the same with it. Aim for six rounds.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

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

Strength: Five 2-Minute Rounds

Max Effort Unbroken Kipping Handstand Push Ups

Stimulus/Focus: There is no resting in the bottom of the HSPU. If you fail a rep or come off the wall that is a broken set. If you cannot do kipping handstand push ups find a scale that you can do at least 5-10 reps unbroken when fresh. Rest any remaining time in that two minutes. You will have a score for each round.

WOD: Today’s WOD is a two-part AMRAP. Each part is 6 minutes. You will have 2 minutes to rest in between the two workouts. You will have two separate scores.

6 Minute AMRAP

30 Crossover Single Unders

10 Toes to Bar

Stimulus/Focus: Complete 60 single unders if you cannot do crossovers. Aim for 4 rounds.

6 Minute AMRAP

30 Double Unders

3 Wall Walks

Stimulus/Focus: Complete 60 single unders if you cannot do double unders. Aim for 4 rounds.

Cool Down: Tabata Chin Over the Bar Hangs

Warm up: Coach’s Choice

Strength/Skill: 10 Minute EMOTM Rope Climbs: Progressions, Seated, Legless, Short Rope, L-Climbs

WOD: Four 4-Minute Rounds (2 Minutes Rest)

A) 400 Meter Run

Max Burpees in Remaining Time

B) 1000 Meter Bike Erg

Max Burpees in Remaining Time

C) 400 Meter Run

Max Burpees in Remaining Time

D) 20 Calorie Assault Bike

Max Burpees in Remaining Time

Stimulus/Focus: Push hard on the cardio pieces and accumulate as many burpees as possible in each round. You’ll have 2 minutes to rest between each round of work. You will enter four separate scores (burpee reps from each round).

Cool Down: 3 Rounds for Quality:

10 V-Ups

20 Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Power Snatch + Pause Overhead Squat

10 minutes to work to today’s heavy complex-one power snatch + one pause overhead squat (3-seconds in the bottom).

Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.

Stimulus/Focus: Ten minutes to get AHAP on the complex.

Power Snatch + Pause Overhead Squat

5 x 1

Complete one power snatch. Follow it with a three-second pause (in the bottom position) overhead squat.

Stimulus/Focus: Use 90% of your heaviest from today. Complete one complex every minute on the minute for 5 minutes.

WOD: 5 RFT (20 Minute Cap)

30 Meters Walking Lunges

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

10 Pull Ups

Stimulus/Focus: Find a steady pace on the lunges. Try to complete the snatches and pull ups in two sets each.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Dumbbell Front Squat

*Use dumbbell from the WOD

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: Shoulder Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: Four 5-Minute Time Caps

3 RFT (5 Minute Cap)

5 Toes to Bar

10 Pistols

Stimulus/Focus: You will complete three rounds of the above couplet within five minutes. Your rest time is any time that is remaining in that five minutes. You will do this four times. You will have four separate scores.

Cool Down: 4 Rounds

5 Ring Dips

10 Calorie Bike (alternate Erg and Assault)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 20 minutes to find your 1 RM.

WOD: 15 Minute AMRAP

10 Dumbbell Deadlifts

10 Dumbbell Front Rack Lunges

10 Dumbbell Front Squats

5 Shuttle Runs

*Two dumbbells for all movements.

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

Stimulus/Focus: This will be grip intensive. Try to go unbroken on each round of dumbbell work. Use the shuttle runs to give your forearms a break.

Cool Down: Tabata Hangs