Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: 20 Minute AMRAP

100 Meter Row

10 Box Jumps (24/20)

RX+: 30/24

Stimulus/Focus: All the legs and all the cardio! Find a steady pace and maintain it.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – 4 x 4

Use 80% for all sets. Lift on a 3-minute clock.

WOD: Hard Cindy

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

RX: To click RX you must use a dumbbell for pull ups and squats. You must use the same dumbbell for both movements. For push ups, men will put their feet on a 30″ box and females on a 24″ box. You will have two scores–your number of rounds and reps is one. Your weight used is the other.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat – 5 x 5 x 5 x 5

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (18 Minute Cap)

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

Overhead Squats (95/65)(65/45)

Double Unders

Ab Mat Sit Ups

Stimulus/Focus: This will be taxing on the whole body. The double unders will leave you winded. Rest on the sit ups. Try to go unbroken on all work. If needed take one break on the bigger sets of overhead squats.

Cool Down: 500 Meter Row

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 and Get Ready to Work!

WOD: Barbara

Five Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*3-minute rest after each round*

Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD!

Cool Down: Run 400 Meters

Warm-up: Athlete’s Choice

Strength/Skill: Get ready to run!

WOD: 5k Run

Max Effort 5k Run

Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love!

Cool Down: Visit with family for Thanksgiving!

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Three 6-Minute Rounds

Round 1: 6 Minute AMRAP

10 Floor Press (135/85)(85/55)

10 Front Rack Weighted Lunges (135/85)(85/55)

*Rest 1 Minute Between AMRAPs*

Round 2: 6 Minute AMRAP

10 Floor Press (135/85)(85/55)

10 Back Rack Weighted Lunges (135/85)(85/55)

*Rest 1 Minute Between AMRAPs*

Round 3: 6 Minute AMRAP

10 Floor Press (135/85)(85/55)

10 Overhead Weighted Lunges (135/85)(85/55)

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Clean – 3 x 3 x 3

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP

1 Squat Snatch (115/75)(75/55)

3 Clean and Jerks (115/75)(75/55)*Any style clean and jerk*

30 Double Unders

Stimulus/Focus: This should be a heavy workout. The lifts will be challenging once the double unders tax you cardiovascularly.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Shoulder to Overhead Complex

Push Press

Push Jerk

Split Jerk

12 Minutes to Find Your Heaviest Shoulder to Overhead Complex

WOD: 5 RFT (18 Minute Cap)

24 Deadlifts (95/65)(65/45)

18 Hang Power Cleans (95/65)(65/45)

12 Push Jerks (95/65)(65/45)

Stimulus/Focus: This is double rep DT with lighter weight. The goal is to hold onto the bar for 23 deadlifts, then break before completing the last deadlift into 17 hang power cleans, then break before completing the last hang power clean into 12 push jerks. See if you can do that for all 5 rounds!

Cool Down: 4 Rounds

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!