Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

15 Minutes to Get a Heavy for the Day.

Stimulus/Focus: Manage your 15 minutes well. Get AHAP.

Back Squat: 5 x 1

Stimulus/Focus: Use 80% of your heavy from today. One rep every minute on the minute for five minutes.

WOD: For Time (12 Minute Cap)

16-12-8-12-16

Single Arm Kettlebell Thruster (1.5/1)(1/25#)

Chest to Bar Pull Ups

Stimulus/Focus: This is a classic push-pull workout. Split each set of KB thrusters equally between sides. Try to complete each set of them without putting the KB down.

Cool Down: 3 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: Deadlift

2 x 2 x 2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP across the eight sets of two. Lift on a 2-minute clock.

WOD: 20 Minute EMOM for Reps

Even: Max Effort Burpees

Odd: Max Effort Ab Mat Sit Ups

Stimulus/Focus: You decide how much time you need to rest each minute since there is no built in rest. Twenty minutes is a long time. Find a pace you can maintain. Your score is your total number of reps.

Cool Down: 400 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

Ten minutes to build to today’s heavy double.

Stimulus/Focus: Use 10 minutes to find your heaviest double. These should be touch and go reps.

Power Snatch: 5 Rounds of 30 Seconds Work / 30 Seconds Rest

Max power snatches @ 85% of today’s heavy double.

Stimulus/Focus: These do not have to be touch and go reps. Focus on proper set up for each rep. Accumulate as many reps as possible in each 30 second work period.

WOD: Eight Rounds 1 Minute Work / 1 Minute Rest (Alternate A and B)

A) AMRAP

8 Power Snatches (95/65)(65/45)

Max Calorie Bike (Erg/Assault)

B) AMRAP

12/9 Calorie Bike (Erg/Assault)

Max Power Snatches (95/65)(65/45)

Stimulus/Focus: You will visit each AMRAP four times–alternating between A and B. You will complete A and B with the bike erg the first and third rounds and use the assault bike on the second and fourth rounds (or opposite of this order depending on class size). Your score will be your total reps in each round after your buy in is complete. You will enter eight separate scores.

Cool Down: 50 Ab Mat Sit-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Muscle Up Work: 15 Minutes to Work the Muscle Up Skill on the Rings and/or Bar

WOD: 4 RFT (18 Minute Cap)

27/21 Calorie Row

21 Knees to Elbow

15 Dumbbell Box Step Overs (50/35)(35/20)

*Two Dumbbells

*24/20 Box

Stimulus/Focus: Pull hard on the row. Break your knees to elbow in manageable sets. Try to complete the box step overs without breaking or with one break.

Cool Down: 3 Rounds

5 Push Ups (Feet on Your Box)

5 Strict Pull Ups

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

4 x 4 x 4 x 4

Stimulus/Focus: Start at 75% and get AHAP across the four sets of four. Lift on a 3-minute clock.

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

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

Box Jumps (24/20)

*Everyone must step down.

*Masters may step up.

Stimulus/Focus: Aim to do each set of work unbroken.

Cool Down: 3 Rounds

100 Meter Kettlebell Carry (Switch hands at the turn around)

10 Kettlebell Goblet Squats (KB from WOD)

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP over the five sets of three. Lift on a 2-minute clock.

Shoulder Press – 1 x ME Reps

Stimulus/Focus: Immediately following the last two minute clock, complete as many unbroken reps as possible at 80% of your heaviest three reps today.

WOD: 20 Minute AMRAP

200 Meter Run

5 Handstand Push Ups

*Masters Seated Dumbbell Presses (35/20)*

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

20 Double Unders

RX+: Strict HSPUs and triple unders

Stimulus/Focus: This is a long time domain, but has a short rep scheme to keep you moving. Choose scales that allow you to do that. Aim for five rounds.

Cool Down: Tabata Side Plank 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: Paused OHS + OHS

10 minutes to get as heavy as you can on a 3-second pause OHS followed by a regular overhead squat.

Stimulus/Focus: Use 10 minutes to get ash heavy as possible.

Paused OHS + OHS

5 x 20 Seconds Work / 40 Seconds Rest

Max OHS reps @ 50% of today’s heavy.

Stimulus/Focus: Accumulate as many reps as possible in the 20 seconds. You have 40 seconds to rest before lifting again.

WOD: 10 Rounds (You go, I go Format)

5 Kettlebell Shoulder to Overhead

10m KB OH Carry

20m Front Rack Carry

10m KB OH Carry

5 KB STOH

Rx = (1.5/1)(1/25#)

Use two KBs for all movements.

One person completes all reps while the other rests.

Each person will complete 5 rounds.

Your score is your clock time when the last rep for both people is completed.

Stimulus/Focus: Just be awesome . . . Happy Friday!

Cool Down: Partner 400 Meter KB Carry (both KBs from the WOD)

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Walk Practice: Spend time getting inverted!

WOD: For Time (15 Minute Cap)

100 Double Unders

75 Wall Balls (20/14)(14/10)

50 Handstand Push Ups (Masters Seated Dumbbell Presses)(35/20)

25 Toes to Bar

Stimulus/Focus: Complete this work as fast as possible to give you time to rest before the 5 minute strength clock starts at the fifteen minute mark.

Strength/Skill: Power Clean

5 Minutes to Establish a 1 RM

Stimulus/Focus: Use 5 minutes to establish a 1 RM for today. This time will immediately begin after the metcon’s 15 minute cap.

Cool Down: Athlete’s Choice