Author: pwsadmin

Warm up: Coach’s Choice

Strength/Skill: Front Squat

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 (20 Minute Time Cap)

81 Front Squats (95/65)(65/45)

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

*100 Meter Run Each Time Your Break

Stimulus/Focus: You must complete the 81 front squats before moving onto the 81 wall balls. Each time you break, you must complete a 100 meter run. Try to complete big sets to minimize your runs, but be careful not to work to failure.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GDH Extensions

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work

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

Stimulus/Focus: Spend 10 minutes getting upside down!

WOD: For Time (20 Minute Time Cap)

25 Slam Balls (30/20)(20/15)

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

Handstand Push Ups

42-36-30-24-18-12-6

Alternating Lunges

25 Slam Balls (30/20)(20/15)

Stimulus/Focus: Try to complete both sets of slam balls unbroken or with one break. Break handstand push ups as needed and find a steady pace on your lunges.

Cool Down: 3 Rounds

10 Slam Ball Squat

20 Slam Ball Sit Ups

Warm up: Coach’s Choice

Strength/Skill: 5 Rounds for Total Reps

1 Minute Max Reps Deadlifts

2 Minutes Change Weights and Rest and Record Reps

*Decrease weight each round (90%, 80%, 70%, 60%, 50%)

Stimulus/Focus: Transition quickly, so you can rest as much of the 2 minutes as possible. You will have a separate score for each of the 5 rounds.

WOD: 12 Minute AMRAP

9 Kettlebell Deadlifts (2/1.5)(1.5/1)

7 Russian Kettlebell Swings (2/1.5)(1.5/1)

5 Chest to Bar Pull Ups

Stimulus/Focus: The short rep scheme and time domain should allow you to keep moving at a quick pace. It will be taxing on the grip. Aim for 8-10 rounds.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: Five 4-Minute Rounds

15/10 Calorie Row

30 Double Unders

10 Burpees

Stimulus/Focus: Push as hard as you can on the work in order to give yourself as much time to rest as possible. Strive to maintain the same time on each round.

Cool Down: Tabata Alternating Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Review the workout movements and get ready to work!

WOD: Maupin

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats

In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004

Cool Down: Spend time with friends and family for Labor 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: Power Clean + Hang Clean

Stimulus/Focus: Spend 10 minutes getting AHAP in this complex.

Power Clean + Hang Clean

10 x 1

Stimulus/Focus: Complete one rep at 85% EMOM for 10 minutes.

WOD: 3 RFT (15 Minute Cap)

20 Box Jump Overs (24/20)

5 Strict Pull Ups

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

5 Strict Pull Ups

Stimulus/Focus: Try to go unbroken on the box jumps and wall balls. Choose a challenging scale for the pull ups if you don’t have strict mastered.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2

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

WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)

A) AMRAP

500m Row

Max Alternating Single Arm Devils Press (50/35)(35/20)

B) AMRAP

1000m Bike Erg

Max Alternating Dumbbell Hang Snatch (50/35)(35/20)

C) AMRAP

400m Run

Max Alternating Single Arm Dumbbell Clean and Jerk (50/35)(35/20)

D) AMRAP

25/20 Calorie Assault Bike

Max Dumbbell Overhead Squat (50/35)(35/20)

*Left Arm 1st Round/Right Arm 2nd round

Stimulus/Focus: Push hard on the cardio movements in order to accumulate working reps. The dumbbell reps are the only ones that count in your score. You’ll go through this sequence twice and have a separate score to enter for each of the eight rounds.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 4 x 3 x 2 x 1

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

WOD: Partner DT You Go I go

*10 RFT-5 Rounds Each (20 Minute Cap)

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

RX: (155/105)(105/70)

Stimulus/Focus: The weight should be challenging. Attempt to do each movement unbroken or in two sets. Scale weight to make this possible.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Stimulus/Focus: Spend 10 minutes working skills on the rings.

WOD: 10 Rounds for Time (25 Minute Cap)

200 Meter Run

20 Ab Mat Sit Ups

2 Ring Muscle Ups

Stimulus/Focus: Run hard on the run and move quickly on the sit ups. Choose challenging scales on the rings and focus on good movement.

Cool Down: 3 Rounds

15 GHD Extensions

30 Mountain Climbers