Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Luke

For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run

In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan

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Stimulus/Focus: A Hero WOD for Memorial Day! We haven’t programmed this one before . . . have fun with it! Aim for 30-35 minutes.

Cool Down: Athlete’s Choice-Happy Memorial Day!

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

5 x 5

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

Burpees over Bar (Bar Facing)

Clean & Jerks (135/95)(95/65)

10 Meter Shuttle Run

*Start with 1 repand add 1each round.

Stimulus/Focus: Settle in and just keep moving. Be fast on the runs and burpees. Completing the clean and jerks in singles might be the place to rest in this workout.

Cool Down: Tabata Chin Over the Bar Holds

Warm up: Coach’s Choice

Strength/Skill: Paused Power Snatch (below the knee)

12 Minute EMOTM

Minute 1-4: 1 @ 70%

Minute 5-8: 1 @ 75%

Minute 9-12: 1 @ 80%

Stimulus/Focus: Complete one rep every minute on the minute for12 minutes. Record your last successful weight for four reps.

WOD: 5 RFT (15 Minute Cap)

21 Ab Mat Sit-Ups

15 Dumbbell Deadlifts (50/35)(35/20)

9 Dumbbell Push Press(50/35)(35/20)

Stimulus/Focus: This work should be done fast and unbroken. Rest after your 14th deadlift. Go directly into your push presses after picking up the 15th deadlift.

Cool Down:

200 Meter Farmers Carry (Both Dumbbells from the WOD)

200 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: “The Seven”(30 Minute Cap)

7 RFT

7 Handstand Push Ups

7 Thrusters (135/95)(95/65)

7 Knees to Elbows

7 Deadlifts (225/155)(155/105)

7 Burpees

7 KB swings (2/1.5)(1.5/1)

7 Pull-Ups

Stimulus/Focus: Hero WOD! Push hard. Try to do all work unbroken. Set an awesome PR!

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Front Squat

10 x 1 + 1

Stimulus/Focus: Lift one complex every minute on the minute for 10 rounds. Use 90% of your power clean 1 RM.

WOD: 4 Rounds (3 Minutes Work / 3 Minutes Rest)

10 Front Squats (135/95)(95/65)

10 Box Jumps (24/20)

*Masters Step Up*

Row for Max Calories

Stimulus/Focus: Complete all work unbroken. Push as hard as you can on the rower. You have a 1:1 work rest ratio today, so do not rest on the row.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

12 Minute EMOM

Min 1: 30 Second Wall-Facing Handstand Hold

Min 2: 8 Tempo Ring Rows (2 Seconds Up/2 Seconds Down)

Min 3: 20 V-Ups

WOD: 3 RFT (8 Minute Cap)

4 Wall walks

8 Strict pull-ups

12 Box Step Ups (24/20)

Stimulus/Focus: Find a good pace and keep moving. You’ll have any time left in the 8 minutes for rest, plus a set four-minute break before the next workout.

3 RFT (8 Minute Cap)

4 Handstand Push Ups

4 Pull-Ups + 4 Toes to Bar+ 4 Pull-Ups + 4 Toes to Bar

12 Box Jump Overs (24/20)

Stimulus/Focus: Aim to complete all rig reps unbroken if possible.

Cool Down: Tabata Arch Holds (20 Second Holds/10 Seconds Rest)

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: Snatch Pull + Below the knee Power Snatch + OHS

10 Minutes to Work the Complex

Stimulus/Focus: Get AHAP for the complex in 10 minutes.

Snatch Pull + Below the knee Power Snatch + OHS

6 x 1

Stimulus/Focus: Use 90% of your heaviest and complete one complex every minute on the minute for 6 minutes.

WOD: 4 RFT (20 Minute Cap)

400 Meter Run

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

15 Burpees over Bar (Lateral)

Stimulus/Focus: Classic CrossFit . . . a little bit of everything. Embrace the suck and keep moving. Stay steady on the run and burpees. Try to complete the power snatches in 2-3 sets each time.

Cool Down: 3 Rounds Shoulder Mobility

5 Wall Wipes Per Side

5 Dolphin Planks (5-Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

3 Rounds for Quality

10 Strict Pull-Ups

Directly Into:

Max Deficit Push-Ups

(45# plates for everyone)

*Rest 2 minutes between rounds.

*10 minute cap.

WOD: Conditioning

For Total Calories

8 Minute Bike Erg/Assault Bike

8 Minute Row

6 Minute Bike Erg/Assault Bike

6 Minute Row

4 Minute Bike Erg/Assault Bike

4 Minute Row

Stimulus/Focus: Make sure to get both bikes in at least once. Record the number of calories you get each time. The machines should always be reset and start at zero.

Cool Down: 400 Meter Run/Jog/Walk/Crawl