Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes finding your heavy single for the day.

Shoulder Press

3 x ME Unbroken Reps

Round 1: 80%

Round 2: 70%

Round 3: 60%

Stimulus/Focus: Download your bar to the prescribed weight of your heavy single. Every 3 minutes complete one max set of unbroken shoulder press reps. Repeat for a total of 3 rounds. You will have a rep count for each round.

WOD: 4 RFT (25 Minute Cap)

500/450 Meter Row

30 Air Squats

20 Toes to Bar

10 Burpees to Target

Stimulus/Focus: Find a steady pace and keep moving. Push on the row. Complete the squats unbroken. Try to do big sets of work on the toes to bar and take quick breaks when needed. Don’t stop on the burpees.

Cool Down: 3 Rounds

15 GHD Extensions

100 Meter Run

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 Snatch

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: “Karabel” 10 RFT (20 Minute Cap) 3 Power Snatches (135/95)(95/65) 15 Wallballs (20/14)(14/10)

Stimulus/Focus: This is a new benchmark WOD-a combination of the classics Karen and Isabel. If scaling choose a weight that challenges you on the snatches. Have fun!

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

15 Minutes to Work on Handstand Skills

WOD: 15 Minute AMRAP

1 Bar Muscle Up

3 Handstand Push Ups

15 Double Unders

Stimulus/Focus: The short rep scheme should allow you to continue moving. Find scales that challenge you. Aim for 12 rounds.

Cool Down: Tabata Seated Knees to Elbow

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on 2-minute clock.

WOD: 3 Rounds, Each for Time:

30 Deadlifts

20 Hang Power Cleans

10 Thrusters

*Rest 3 min between rounds.

*Increase weight each round as prescribed below:

1st Round: (95/65)(65/45)

2nd Round: (115/75)(75/55)

3rd Round: (135/95)(95/65)

Stimulus/Focus: An all barbell workout. The deadlifts will be light, the hang power clean moderate, and the thrusters heavy–and the bar gets heavier each round. You have 3 minutes to rest between each round. Change your weight efficiently. You will have a time for each round.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the 5 sets. Lift on a 2-minute clock.

WOD: 27 Minute AMRAP

Max Calories Machine of Choice

@ Min 0, 9 and 18: Perform 30 Alternating Dumbbell Snatches (50/35)(35/20)

@ Min 3, 12 and 21: Perform 30 Ab Mat Sit Ups

@ Min 6, 15 and 24: Perform 30 Box Jumps (24/20)*Masters may step up. Everyone must step down.

Stimulus/Focus: You will start on the DB snatch. The faster you get finished with those, the better chance you have of claiming the machine you want for the workout. You will go back to that same machine throughout the workout to accumulate as many calories as possible. You will stop every three minutes to complete one of the above movements. You will be at each movement 3 times. The faster you get through the work, the more time you have to accumulate calories. Your score is the total number of calories you get.

Cool Down: Tabata Bottom of the Push Up Hold

Warm up: Coach’s Choice

Strength/Skill: Back Squat + Back Rack Lunge + Back Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP in the complex: one back squat, 2 alternating back rack lunges, one back squat.

Back Squat + Back Rack Lunge + Back Squat

10 x 1

Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex every minute on the minute for 10 minutes.

WOD: 15 Minute GAFAP

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

Burpees over Kettlebell

5 Shuttle Runs (25 Feet Out and Back)

*Begin with 3 reps of the complex and burpees and increase by 3 each time (3, 6, 9, 12 . . . ). Shuttle runs stay constant at 5 each time.

*Complex: 1 Goblet Squat + 1 Goblet Lunge L + R (One KB)

Stimulus/Focus: Aim to complete the complex reps unbroken. Find a steady pace on the burpees. Keep moving on the shuttle runs.

Cool Down: 3 Rounds

100 Meter KB Farmer’s Carry (Switch Sides at Turn Around Point)

20 Standing Oblique Crunches with KB (10 per side)

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 + Power Jerk

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 70% of your push jerk. Complete one complex every two minutes for 5 rounds. Get AHAP.

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

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

Burpees to Target

Stimulus/Focus: There is nothing technical here. Aim to go unbroken on your KB swings. Find a steady pace on your burpees.

Cool Down: 500 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Floor Press

1 x 5

Stimulus/Focus: Spend 10 minutes getting to a heavy 5 for the day.

3 Rounds (10 Minute Cap)

Max Effort Unbroken Floor Press Reps (80% of Today’s Heavy 5)

Stimulus/Focus: You have 10 minutes to use. Complete three sets of max effort unbroken floor press reps at 80% of your heaviest set of 5 from today. Rest as needed between sets. You will have three separate scores.

WOD: 15 Minute AMRAP

5 Chest to Bar

10 Handstand Push Ups

20 Alternating Lunges

Stimulus/Focus: Attempt to do all work unbroken or with one break in each movement if needed. Aim for 5 rounds.

Cool Down: Tabata Diagonal Planks