Author: pwsadmin

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics – 15 Minute EMOM

Min 1: 5 Top half pull-ups + 5 Bottom half pull-ups

Min 2: 10 V-ups

Min 3: 15 Supermans (2-Second Hold)

*Focus on quality of movement.

WOD: For Time (15 Minute Time Cap)

45 Ab Mat Sit-Ups

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

15 Handstand Push Ups

30 Ab Mat Sit-Ups

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

10 Handstand Push Ups

15 Ab Mat Sit-Ups

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

5 Handstand Push Ups

*Masters RX: Seated Dumbbell Press (35/20)

RX+: GHD Sit Ups; (30/20)(20/14) Wall Ball; Strict Handstand Push Ups: (50/35) Seated Dumbbell Press for Masters

Stimulus/Focus: The decreasing rep scheme will help this workout flow. Find a steady pace and keep moving. No mixing and matching of RX and RX+.

Cool Down: 50 Russian Twists (with WB)

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 65% and get AHAP. Perform all six sets of six on a 3 minute clock.

WOD: 14-Minute AMRAP

25 Slam Balls

20 Box Jumps (24/20)

*Masters may step up.

15 Pull Ups

Stimulus/Focus: Try to do slam balls and pull ups in two sets each. Find a steady pace on the box jumps. Aim for 3-4 rounds.

Cool Down: 400 meter run with your slam ball.

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 5

Stimulus/Focus: Perform all 3 sets of 5 at 80% on a 3 minute clock.

WOD: 6 RFT (15 Minute Cap)

100 Meter Run

10 Ring Dips

5 Push Jerks (80% of Heaviest 5 Today)

Stimulus/Focus: Run hard and focus on good form on ring dips. Choose a scale that challenges you. Push jerks should be done unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength: Back Squat

3 x 5

Stimulus/Focus: Perform all lifts at 80% on a 2 minute clock.

WOD: Four Rounds (5 Minutes Work/3 Minutes Rest)

Buy In: 200 Meter Kettlebell Farmers Carry (1.5/1)(1/25#)

Then, into AMRAP in remaining time:

50 Double Unders

15 KB Swings (1.5/1)(1/25#)

10 Burpees

5 Toes to Bar

Stimulus/Focus: Work steady during each AMRAP. You are working to a 3 minute break. On the farmers carry, switch hands at the turn. Attempt to perform all work unbroken. You will enter a rep count for each time period. Total reps in a round of work is 80. The carry does not count in your reps.

Cool Down: Tabata Squat Holds (with KB)

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: Power Clean

5 x 3

Stimulus/Focus: Use 80% for all sets. These should be a series of three quick singles. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

30 Toes to Bar

30 Power Cleans (115/75)(75/55)

30 Toes to Bar

*Top of Every Minute Complete 3 Med Ball Cleans (20/14)(14/10)*

Stimulus/Focus: Keeping count of your working reps while doing your three med ball cleans will be a challenge. Transition quickly so you can spend as much time on working reps as possible. Maintain good form on your med ball cleans.

Cool Down: Tabata Side Plank Rotations

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

10 x 10

Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.

WOD: 5 Rounds 1 Minute Work/1 Minute Rest

100 Meter Run

Max Burpees in Remaining Time

Stimulus/Focus: Sprint baby sprint! Run as hard as you can so you have as much time to burpee as possible. You have equal work and rest time and it is only 5 rounds.

Cool Down: Tabata Seated Knees to Elbow

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2 x 2

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

WOD: For Time (18 Minute Cap)

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

Overhead Squats (95/65)(65/45)

Pull Ups

Stimulus/Focus: A push, a pull and a squat . . . classic CrossFit. Aim to do the bigger rounds in no more than two sets and the smaller rounds unbroken.

Cool Down: 400 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics

9 Minute EMOM

Min 1: 2 Bar Muscle Ups

Min 2: 5 Box Jumps

Min 3: 20-Second Wall Facing Handstand Hold

Stimulus/Focus: You will visit each movement three times. Choose a challenging height for your box jumps.

WOD: 20 Minute AMRAP

30 Double Unders

20 V-Ups

10 Weighted Box Step Overs (50/35)(35/20)

*Use two dumbbells. Must maintain a full grip on the handles. Regular box height (24/20).

Stimulus/Focus: Try to do your double unders and step overs unbroken and your v-ups in no more than 2 sets.

Cool Down: Tabata Oblique Twists (with a dumbbell from WOD)

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.

Push Press

10 x 1

Stimulus/Focus: Use the weight you hit for your heaviest triple today. Execute one rep every 30 seconds for 5 minutes.

WOD: 5 RFT (10 Minute Cap)

10 Handstand Push Ups

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

Stimulus/Focus: Aim to do all work unbroken or in two quick sets.

Cool Down: 3 Rounds

10 Ring Rows

100 Meter Row