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: Overhead Squat

1 x 1

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

10 Minute EMOM: Complete 3 Reps EMOM (@70% from today)

Stimulus/Focus: Get the reps done as well and as quickly as possible to give yourself as much time to rest as you can before starting the next minute.

WOD: 9 Minute AMRAP

12 Dumbbell Hang Power Snatches (50/35)(35/20)(Alternating)

6 Single-Arm DB Overhead Squats (Left)(50/35)(35/20)

6 Single-Arm DB Overhead Squats (Right)(50/35)(35/20)

12 Lateral Jumps (Over the DB)

Stimulus/Focus: This is a heavy WOD with challenging movements. Find a weight you can move well. Aim for 5-6 rounds.

Cool Down: Tabata Plank Knee Taps

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4 x 4

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

WOD: For Time (22 Minute Time Cap)

400 Meter Run

50 Dumbbell Floor Press (50/35)(35/20)

400 Meter Run

50 Ring Push Ups

400 Meter Run

50 Hand-Release Push Ups

400 Meter Run

Stimulus/Focus: Happy Chest Day! Keep push ups in small sets in order to keep moving. Avoid working until failure.

Cool Down: 3 Rounds

100 Meter Row

10 Ring Rows

Warm-Up: Coach’s Choice

Strength/Skill: Clean

5 x 4 x 3 x 2 x 1

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

5 Rounds

1 Minute ME Cleans (50% of 1 RM from Today)

1 Minute Rest

Stimulus/Focus: Try to keep moving the entire minute. You have 1:1 work rest ratio. Your score is your rep count for each round.

WOD: 10 Minute AMRAP

5 Hang Power Clean (185/125)(125/85)

20-Second L-Hold (on 35# Dumbbells)

Stimulus/Focus: Break the holds as needed to accumulate 20 seconds. Each second counts as a rep. The weight on the HPC should be heavy, but able to complete unbroken.

Cool Down: Tabata Alternating Single-Leg Glute Bridges

Warm Up: Coach’s Choice

Strength/Skill: Skill Work: Spend 15 minutes working odd objects-heavy D-balls, sandbags, water jugs, battle ropes, etc.

WOD: Four Leaf Clover

St. Patrick’s Day 17 Minute AMRAP

17 Burpees

17 Alternating Reverse Lunges

17 Pull Ups

17 Ab Mat Sit Ups

Stimulus/Focus: This is a total body workout. Each movement should allow you to rest from the last one. Try to just keep moving for the entire 17 minutes. Your score is total rounds + reps.

Cool Down: 17 Calories (Row or Bike)

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 3 x 3

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

WOD: For Time (15 Minute Time Cap)

30-24-18

Superman Holds (2-Second Holds)

30-24-18

Hollowrock Holds (2-Second Holds)

15-12-9

Power Snatch (95/65)(65/45)

RX+: GHD Extensions and GHD Sit Ups;(155/105)(105/70)

Stimulus/Focus: Try to complete the core work unbroken. Think about quick singles or small sets on the power snatches.

Cool Down: 3 Rounds

20 Bar Hops

5 Toes to Rings

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: Handstand Skill Work

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

200 Meter Run

50 Foot Handstand Walk

Max Effort Kettblebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Choose a handstand skill that challenges you. Complete 4 around the worlds if you cannot take any forward steps on your handstand walk attemps. If you cannot get in position for those, complete 100 meters of bear crawls. If you cannot get inverted, complete 100 meters of overhead carries with 2 heavy dumbbells. Your score is your kettlebell swings each round.

Cool Down: Tabata Bottom to Bottom Squats (with KB)

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

5 x 5 x 5 x 5 x 5

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

WOD: 10 RFT (20 Minute Time Cap)

5 Back Squats (225/155)*Out of the Rack

3 Ring Muscle Ups

Stimulus/Focus: This is heavy and challenging. Choose scales that challenge you. If you don’t have muscle ups or a preferred progression on the rings, complete 3 pull ups/progressions and 3 ring dip/progressions per muscle up.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

5 x 4 x 3 x 2 x 1

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

WOD: 16 Minute AMRAP

20/16 Calorie Row

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

20 Pull Ups

Stimulus/Focus: Push hard on the row. Try to complete the wall balls and pull ups in two sets each round. Aim for 4 rounds.

Cool Down: Tabata Side Planks