Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

Front Squat – 1 x ME Reps

Stimulus/Focus: At the completion of the final 3 minutes, complete one set of max unbroken reps at 70% of your heaviest lift from today. Any change in your cadence constitutes a break.

WOD: 4 Rounds (4 Minutes Work / 2 Minutes Rest)

4 Minute AMRAP

1 Rope Climbs

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

20 Double Unders

Stimulus/Focus: Move quickly. Complete all work unbroken. Aim for 2 rounds each time.

Cool Down: 3 Rounds

20 Straddle Compressions

15 Second L-Hold on the Rings

10 V-Ups

Warm up: Coach’s Choice

Strength/Skill: Review the movements and find a partner. Get set up and warm up to weights.

WOD: Martin – For Time, (With a Partner):

2,000-m row

100 bodyweight deadlifts

50 thrusters (65/95 lb.)

1,000-m row

100 hand-release push-ups

50 pull-ups

500-m row

100 sit-ups

100 wall-ball shots (14/20 lb.)

This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs.

If completing it alone, cut all the reps in half.click here

Stimulus/Focus: This is a partner-style work-rest workout. You may have two bars for the bodyweight deadlifts. You will change one or both of the bars for your thruster weight.

Cool Down: Enjoy your Labor Day with friends and family!

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: Push Jerk

3 x 3

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: Two 12-Minute Partner AMRAPs

12 Minute AMRAP

30 Synchro Slam Balls (30/20)(20/10)

20 Pull-Ups (one works/one rests)

10 Synchronized Box Jumps (24/20)

*Masters may step up.

*Everyone must step down.

*3 Minute Rest Between*

12 Minute AMRAP

30 Partner Wall Balls (20/14)(14/10)

20 Ring Dips (one works/one rests)

10 Synchronized Burpees

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength: Clean

A series of singles building to a 4 x 1 at 80+%.

10 x 1 @ 60%

8 x 1 @ 70%

6 x 1 @ 80%

4 x 1 @ 80+%

Stimulus/Focus: You will complete the following lifts on a one-minute clock. Make sure to know your numbers and have your weights ready.

WOD: 8 Minute AMRAP

5 Handstand Push Ups

10 Ab Mat Sit Ups

Stimulus/Focus: This should be a fast moving AMRAP. Scale the HSPUs to allow you to do them unbroken with minimal rest.

Cool Down: Tabata Supermans (2-Secon Holds)

Warm-Up: Coach’s Choice

Strength/Skill: Spend 15 minutes working on rope climbs and/or handstand walks.

WOD: Twelve 3-Minute Rounds

*You will complete the following two rounds six times:

Round 1: 400 Meter Run (3-Minute Cap)

Round 2: 500 Meter Row (3-Minute Cap)

*Rest the remaining time in your three minutes.

Stimulus/Focus: Straight cardio time! Focus on rowing hard and running fast. Give yourself time to rest.

Cool Down: 400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Three 7-Minute Rounds

30 Double Unders

3 Wall Walks

30 Double Unders

6R + 6L Alternating Kettlebell Overhead Lunges (1.5/1)(1/25#)

30 Double Unders

9R + 9L Kettlebell Hang Snatches (1.5/1)(1/25#)

30 Double Unders

12 Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: Strive to do all KB work per side unbroken. Complete this work as quickly as possible in order to have as much time to rest as you can in the 7 minute cap. You will do this three times. You will have a separate score for each round.

Cool Down: Tabata Kettlebell Swings

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP. Today’s focus will be on the barbell.

WOD: 4 RFT (20 Minute Cap)

400 Meter Run

10 Devils Press (50/35)(35/20)

15 Pull Ups

*Two Dumbbells*

Stimulus/Focus: The weight on the devil’s press should be challenging. Try to do your pull ups unbroken or in two sets if possible.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

5 Dumbbell Push Ups

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: Review the movements!

WOD: 35 Minute Partner AMRAP For Reps

100 Calorie Row

90 Kettlebell Deadlifts

80 Kettlebell Front Rack Squats

70 Kettlebell Floor Press

60 Kettlebell Front Rack Lunges

50 Kettlebell Push Ups

400 Meter Kettlebell Carry

30 Kettlebell Shoulder to Overhead

20 Kettlebell Hang Squat Clean

10 Rope Climbs

*One person works, while one rests.

*Alternate however you choose.

*Two KBs for all KB movements.

*RX: (1.5/1)(1/25#)

Stimulus/Focus: Have some fun with a partner doing things we don’t get to do often!

Cool Down: Partner Choice Cool Down