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: Push Press

5 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 4 RFT (24 Minute Time Cap)

30 Hand Release Push Ups

20 Front Squats (115/75)(75/55)

20 Push Press (115/75)(75/55)

30 Ab Mat Sit Ups

Stimulus/Focus: Focus on good form on your push ups. Try to complete the front squats and push press in two sets each.

Cool Down: 500 Meter Row

Warm-Up: Coach’s Choice

Strength/Skill: Shovel Deadlift

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. You must execute this bilaterally to record the weight.

WOD: 21-15-9 For Time (15 Minute Time Cap)

Deadlifts (225/155)(155/105)

Burpee Box Jump (24/20)

Toes to Bar

*Masters may step up. Everyone must step down.

Stimulus/Focus: Find a steady pace and just keep moving. Deadlifts will likely be in singles. Try to do bigger sets of toes to bar.

Cool Down: 3 Rounds

5 Barbell Rollouts

10 Jump Lunges

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 20 Minute AMRAP

400 Meter Run

50 Air Squats

2 Ring Muscle Ups

Stimulus/Focus: Find a steady pace and just keep moving through this AMRAP. Choose a challenging scale for ring muscle ups. Try to string them together if possible. Aim for 4-5 rounds.

Cool Down: Tabata Runners Stretch

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

1 X 1

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

WOD: Jackie

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Stimulus/Focus: Benchmark time! Have fun and set a PR! Masters: 35/25

Cool Down: Athlete’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6 x 6 x 6 x 6 x 6

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

WOD: 10 RFT (20 Minute Time Cap)

20 Double Unders

10 Floor Press (95/65)(65/45)

100 Meter Backwards Run

Stimulus/Focus: Complete all reps unbroken. Take short breaks between movements.

Cool Down: 3 Rounds

10-Second Achilles Wall Stretch (per side)

5 Ring Pull Ups

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

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 4 RFT (16 Minute Time Cap)

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

12 Pull Ups

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

6 Toes to Bar

Stimulus/Focus: This will be very taxing on your grip. Try to complete all reps unbroken or in two sets.

Cool Down: 3 Rounds

5 Strict Push Ups

20-Second Superman Hold

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: For Time (25 Minute Cap)

400 Meter Run

40 Burpees

4 Rope Climbs

300 Meter Run

30 Burpees

3 Rope Climbs

200 Meter Run

20 Burpees

2 Rope Climbs

100 Meter Run

10 Burpees

1 Rope Climbs

Cool Down: 50 Ab Mat Sit ups

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1 x 1 x 1 x 1 x 1

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

WOD: Out and Back For Time (16 Minute Cap)

50 Box Jumps (24/20)

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

50 Box Jumps (24/20)

Masters RX may step up, everyone must step down.

Rx+: (30/24) and (30/20)

Stimulus/Focus: This is an out and back style wod. Find a pace that will allow you to take short breaks, but keep working consistently so you don’t get “lost” on the way back!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions