Author: pwsadmin

Warm-up: Coach’s Choice

WOD: Cindy

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Stimulus: Set a baseline for muscular endurance!

Cool Down: Alternating Tabata Superman/Hollow Rock Holds

Warm-up: Coach’s Choice

WOD: Fight Gone Bad

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

Stimulus: How hard can you push for 1 minute, or 5………

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: The CrossFit Total

Back Squat

Shoulder Press

Deadlift

Stimulus: Time to set a strength benchmark for the New Year!

Cool Down: 1000m 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: Thruster – 3 x 3 x 3 x 3 x 3

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

WOD: 5 RFT (15 Minute Cap)

10 Dumbbell Thrusters (50/35)(35/20)

100 Meter Farmers Carry (50/35)(35/20)

Stimulus/Focus: This workout is moderate to heavy in load, but relatively light in volume. Push hard to do your thrusters in one or two sets each time. Rests as needed before the carry.

Cool Down: 3 Rounds

5 Burpees over the Dumbbells

100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: For Time (15 Minute Cap)

25 Ring Rows

50 Air Squats

25 Toes to Ring

50 Air Squats

25 Ring Pull Ups

50 Air Squats

25 Ring Push Ups

50 Air Squats

*RX+: 5 Ring Muscle Ups to Start and Finish the WOD and pistols for squats

Stimulus/Focus: This workout will be hard on your hands/grip. Try to stay on the rings as long as possible and complete big sets of work.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up – Review the Movements

WOD: 25 Minute AMRAP

50 Double Unders

25 Burpees

5 Turkish Get Ups (per side before switching)(35/20)(20/15)

Stimulus/Focus: This workout will be a slower moving WOD. The dubs will tax you. The burpees will slow you down. The TGUs will challenge your whole body as it is fatigued. Maintain good form. Find a pace that you can maintain for 25 minutes.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: Three 6-Minute AMRAPs

*2 Minutes of Rest Between Each

6 Minute AMRAP

6 Power Cleans (185/125)(125/85)

6 Handstand Push Ups

Stimulus/Focus: This workout should be heavy in load and moderately challenging in gymnastics. Aim for 4 rounds.

6 Minute AMRAP

6 Power Cleans (155/105)(105/70)

6 Deficit Handstand Push Ups (45# plates for males)(25# plates for females)

Stimulus/Focus: This should be a moderate load and challenging in skill. Aim for 4 rounds.

6 Minute AMRAP

6 Power Cleans (135/95)(95/65)

6 Strict Deficit Handstand Push Ups (#45/#25–same as above)

Stimulus/Focus: This workout should be somewhat light, but extremely difficult in skill. Aim for 2-3 rounds.

Cool Down: Tabata Ring Rows

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press – 1 x 1 x 1 x 1 x 1 x 1

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMPRAP

5 Seated Dumbbell Presses (35/20)(20/15)

10 Ab Mat Sit Ups

Stimulus/Focus: Go unbroken on all reps and transition quickly. Aim for 20 rounds.

Cool Down: Tabata Diagonal Plank Holds

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!