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: Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

5 Minute Partner AMPRAP

*Accumulate as many cleans as possible

*One partner works/one partner rests

*Use 80% of your heaviest from today

WOD: 15-12-9-12-15 (12 Minute Cap)

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

Pull Ups

Push Ups

Stimulus/Focus: Try to complete each set of wall balls unbroken. Strive for pull ups and push ups to be split into no more than 2 sets each.

Cool Down: 50 Partner Ab Mat Wall Ball Pass Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 5 x 5 x 5 x 5

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

WOD: 20 Minute AMRAP

5(L)+5(R) Kettlebell Hang Snatches (1.5/1)(1/25#)

10 Alternating Kettlebell Goblet Box Step Ups (1.5/1)(1/25#)

200 Meter Run

Stimulus/Focus: Aim for 5 rounds. Try not to put the kettlebell down between movements if possible.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Standing Oblique Twists (with KB)

Warm up: Coach’s Choice

Strength/Skill: Skill Time: Spend time working on double unders, getting inverted, or playing on the rings.

WOD: For Time (25 Minute Cap)

50-40-30-20-10

Double Unders

25-20-15-10-5

Handstand Push Ups

5-4-3-2-1

Ring Muscle Ups

Stimulus/Focus: This is an advanced gymnastics skill day. Use the skill work time before the WOD to practice these skills and find scales that challenge you appropriately. The longer time domain is to allow people to push themselves to try skills that are difficult for them.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

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

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

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

20 Ab Mat Sit Ups

Max Burpees in Remaining Time

Stimulus/Focus: Complete the overhead squats and ab mat sit ups as quickly as possible to give yourself as much time to accumulate as many burpees as you can. The only reps that count are your burpees. You will have four separate scores.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Sumo Deadlift

4 x 4 x 4 x 4

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (15 Minute Cap)

12/9 Calorie Row

12 Sumo Deadlifts (185/135)(135/95)

12 Toes to Bar

Stimulus/Focus: This workout will be taxing on your grip. Aim to complete each round of work unbroken or in two sets.

Cool Down: 3 Rounds

20 Barbell Hops

5 Barbell Rollouts

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: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP. You must get 1 rep on each side to count it.

WOD: Two-Part WOD

Part 1: 15 Minute Time Cap

2K Row

Part 2: 15 Minute Time Cap

2 K Run

Stimulus/Focus: Push hard on both parts. Give yourself as much time to rest as possible in the 15 minute time domain. You will have two separate scores.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Snatch

5 x 5

Stimulus/Focus: Use 70% for all sets. Work bar cycling.

WOD: 20 Minute EMOM

Minute 1: Double Unders

Minute 2: Pull Ups

Minute 3: Wall Walks

Minute 4: Alternating Dumbbell Snatches (50/35)(35/20)

Stimulus/Focus: You set the pace. You can work the entire minute or choose a certain number of reps each minute. The only time to rest is the time you give yourself before moving onto the next movement. You will take on each movement five times. You will have one total rep count for the workout.

Cool Down: Tabata Twisted Cross

Warm up: Coach’s Choice

Strength/Skill: Deadlift

7 x 7 x 7 x 7 x 7 x 7 x 7

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (7 Minute Cap)

27 Deadlifts

21 Hang Power Cleans

15 Front Squats

9 Shoulder to Overhead

RX: (115/75)(75/55)

RX+: (185/125)(125/85)

Stimulus/Focus: This should be a sprint. Move as quickly as possible.

Cool Down: 3 Rounds

20 Bar Hops

20 Mountain Climbers