Author: pwsadmin

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 Snatch

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep.

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

20 Hang Power Snatch (115/75)(75/55)

Max Effort Burpees with Remaining Time

*Round 2: 15 HPS

*Round 3: 10 HPS

*Round 4: 5 HPS

Stimulus/Focus: The HPS will decrease reps each round. The burpees you accumulate in each round should increase. Push hard in each 2-minute round of work. You have 2 minutes to rest before repeating. You will have four separate scores and the only reps that count are your burpees each round.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Christmas Eve AMRAP

Complete 24 reps of each of the following movements as many times as possible in 35 minutes. One partner works, one partner rests.

C: Chest to Bar Pull Ups

H: Hang Power Cleans (95/65)

R: Ring Dips

I: Inverted Burpees

S: Snatches (95/65)

T: Toes to Bar

M: Meter Row (500 Meters)

A: Ab Mat Sit Ups

S: Slam Balls (30/20)

E: Extensions (GHD)

V: V-Ups

E: Erg (Bike) Calories

Stimulus/Focus: Just a chance to get in a workout before Christmas! Scale as needed. Just move and have fun!

Cool Down: Partner’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Tempo Floor Press

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 50% and get AHAP. Maintain 5 seconds down and 5 seconds up on each rep. Increase weight each round. Lift on a 2-minute clock.

WOD: 4 RFT (20 Minute Time Cap)

400 Meter Run

10 Single-Arm Kettlebell Floor Press (Left)

10 Single-Arm Kettlebell Floor Press (Right)

20 American Kettlebell Swings

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

Stimulus/Focus: Try to complete all reps unbroken. Push hard on the run. Aim for 4 rounds.

Cool Down: Tabata Plank Holds

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (15 Minute Time Cap)

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

Thruster (75/55)(55/35)

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

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

Stimulus/Focus: This opposing ladder has very similar movements. Complete the smaller rounds unbroken and the larger rounds in no more than two sets.

Cool Down: 400 Meter Run with Wall Ball

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: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: 3 RFT (12 Minute Time Cap)

21 Pull Ups

15 Handstand Push Ups

*Masters: Seated Dumbbell Presses (20/15)

9 Deadlifts (185/135)(135/95)

*RX+: Chest to Bar/Strict HSPU and (35/20) Seated DB Presses/(275/185)(185/135)

Stimulus/Focus: Mix and match as desired. Choose movments and weights that are challenging for you.

Cool Down: 400 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

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

WOD: 8 Minute AMRAP

16/12 Calorie Row

10 Push Jerk (135/95)(95/65)

*2 Minute Rest Between the Two 8-Minute AMRAPS

Stimulus/Focus: This is anther push-pull workout. Find a steady pace on the row. Complete the push jerk in no more than two sets. Your score is rounds + reps (calories count as reps).

8-Minute AMRAP

100 Meter Run

10 Hand Release Push Ups

Stimulus/Focus: Push hard on the run and focus on good form on the HRPUs. The run counts as one rep.

Cool Down: Tabata Hollowrock Holds

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift Power Clean Complex

1 x 1

Deadlift + Hang Power Clean + Power Clean

Stimulus/Focus: Spend 10 minutes getting AHAP on the complex (Deadlift + Hang Power Clean + Power Clean).

Deadlift Power Clean Complex

10 x 1

Deadlift + Hang Power Clean + Power Clean

Stimulus/Focus: Use 80% of your heaviest. Complete one rep EMOM for 10 minutes.

WOD: 5 RFT (10 Minute Cap)

10 Burpees

10 Toes to Bar

Stimulus/Focus: This is a quick sprint. Attempt to do all work unbroken with short rest between movments.

Cool Down: 3 Rounds

100 Meter Run

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Double Under Practice: If you had double unders, complete Flight Simulator. If you do not, spend 15 minutes practicing double unders-working with the coach, tabata sets, attempts, etc.

Flight Simulator: For Time (20 Minute Cap)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders

*Each round must be unbroken. Rest as needed between each round. You can restart the round as many times as you need to complete it unbroken.

*Note: 15 minute time cap.

WOD: 8 Rounds (20 Seconds Work/10 Seconds Rest) of Each of the Following:

Assault Bike Calories

Box Jumps (24/20)*Masters may step up. Everyone must step down.

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

Ab Mat SIt Ups

*Complete 8 rounds on one movement before moving onto the next.

*One minute break between movements.

Stimulus/Focus: You will enter a score for each movement for a total of 4 separate scores. Push as hard as you can each 20 seconds.

Cool Down: Tabata Goblet Squat Holds