Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 5

Stimulus/Focus: Use 70% for all three sets of five. Lift on a 2-minute clock.

Push Jerk:

1 x Max Reps

Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Focus on keeping a consistent speed throughout the set.

WOD: Three 4-Minute GAFAPs (2-Minute Rest Between)

GAFAP #1

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

Box Steps Ups (24/20)

*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .

Stimulus/Focus: You will visit each of these workouts one time. You will spend 4 minutes at each one with a two minute break between WODs. Make sure to push hard in each workout. You will have a separate score for each one of them.

GAFAP #2

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

Box Jumps (24/20)

*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .

GAFAP #3

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

Box Jump Overs (24/20)

*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .

Cool Down: Tabata Kettlebell Pendulum Swings

Warm up: Coach’s Choice

Strength/Skill: Back Squat

3 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

Back Squat

1 x Max Reps

Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.

WOD: For Time (15 Minute Cap)

9-15-21

Back Squats (115/75)(75/55)

3-5-7

Ring Muscle Ups

Stimulus/Focus: This is a moderate to light weight back squat. The reps should be done unbroken. Find a ring muscle up progression that challenges you. This WOD has a generous time cap to allow people time to work on the rings.

Cool Down: 3 Rounds

100 Meter Run

10 GHD Sit Ups

10 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: Push Press

1 x 1

Stimulus/Focus: Use 10 minutes to get AHAP.

Push Press

10 x 5

Stimulus/Focus: Use 75% for all sets of 5 reps. Work the fast cycle rate. Lift on a one-minute clock.

WOD: 18 Minute AMRAP

16/12 Calorie Row

12 Pull Ups

10 Pistols

8 Push Press (95/65)(65/45)

Stimulus/Focus: Try to do all work unbroken. Aim for five rounds.

Cool Down: Tabata Bar Hangs

Warm up: Coach’s Choice

Strength/Skill: Sumo Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT

400 Meter Run

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

15 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: The goal is to complete this work as fast as possible. You will have a one to one work rest ratio. If it takes you 5 minutes 25 seconds to complete the first round, rest that long before starting the second round. Your time will be the final clock time after your third round, which will include your rest times.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry (KB from WOD)

*Switch hands at turn around point*

10 Goblet Squats (KB from WOD)

Warm up: Coach’s Choice

Strength/Skill: Gymnastics – 15 Minute EMOM

Minute 1: 20 Second Freestanding Handstand Hold

Minute 2: 2 Strict Ring Muscle Ups

Minute 3: 15 Single Unders + 15 Double Unders + 15 Crossovers

WOD: Six 2-Minute Rounds (1 Minute Rest)

A) AMRAP

30 Double Unders

2 Wall Walks

B) AMRAP

30 Double Unders

5 Handstand Push Ups

C) AMRAP

30 Double Unders

10 Meter Handstand Walk

Stimulus/Focus: Push hard for each two minutes. You have one minute to rest. You’ll do each round two times. You’ll enter a rep count for each round.

Cool Down: Tabata Shoulder Taps

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

3 x 3 x 3 x 3 x 3

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

WOD: 4 RFT (16 Minute Cap)

10 Overhead Squats (115/75)(75/55)

20 Strict Push Ups

30 Ab Mat Sit Ups

Stimulus/Focus: This workout will be very midline focused. Aim to do your OHS unbroken. Break your push ups in sets as needed to focus on perfect form. Keep moving on the ab mat sit ups.

Cool Down: 4 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2 x 2

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

WOD: For Time (10 Minute Cap)

15-12-9-6-3

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

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

Stimulus/Focus: This workout should be a cardiovascular push. Attempt to do all wall balls unbroken. Complete the power cleans in quick singles or in two sets each round.

Cool Down: 3 Rounds

5 Ring Dips

20 Mountain Climbers

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: Front Squat

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

Dumbbell Squats (50/35)(35/20)

Weighted Box Step Overs (24/20)(50/35)(35/20)

20m Farmers Carry (50/35)(35/20)

*One dumbbell for all movements*

*Start at one rep and increase by one each round.

*DB must be held in the front rack position with a hand on both heads of the dumbbell for the squats and step overs. It must be held in the farmer’s carry position on the 10 meter carry.

Stimulus/Focus: This will be challenging on the legs and grip. Just keep moving.

Cool Down: Tabata DB Side Bends