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

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: 20 Minute AMRAP

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

10 Strict Push Ups

20 Ab Mat Sit Ups

Stimulus/Focus: This workout should allow you to keep moving throughout the long time domain. Aim for 10 rounds.

Cool Down: Tabata Bar Hangs

Warm-up: Coach’s Choice

Strength/Skill: Rig Work: Spend 15 minutes working pull ups, toes to bar, bar muscles ups, etc.

WOD: For Time (20 Minute Cap)

12-8-4

Pull Ups

24-16-8

Alternating Lunges

12-8-4

Strict Pull Ups

24-16-8

Alternating Lunges

12-8-4

Chest to Bar Pull Ups

24-16-8

Alternating Lunges

12-8-4

Strict Chest to Bar Pull Ups

24-16-8

Alternating Lunges

Stimulus/Focus: Find four pull up progressions that challenge you. The lunges should give your upper body the break it needs to return to the rig.

Cool Down: 3 Rounds

5 Strict Push Ups

20 Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Tempo Deadlifts

3 x 3 x 3 x 3 x 3

5 seconds up; 5 seconds down

Stimulus/Focus: Start at 50% and get AHAP. Five second lift. Five-second lower. Lift on a 2-minute clock.

WOD: 4 RFT (20 Minute Time Cap)

25 Burpees

25 Deadlifts (135/95)(95/65)

Stimulus/Focus: Find a steady pace and just keep moving.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk

2 x 2 x 2 x 2 x 2

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

WOD: For Time (14 Minute Cap)

18-15-12-9-6-3

Push Jerks (115/75)(75/55)

Toes to Bar

Stimulus/Focus: Try to complete the push jerks in two sets and the toes to bar in three sets. Choose a weight that is moderately heavy for the push jerk.

Cool Down: 3 Rounds

5 Ring Pull Ups

10 Seated Knees to Elbow

Warm-up: Coach’s Choice

Strength/Skill: Hang Clean

2 x 2 x 2 x 2 x 2

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

WOD: For Time (18 Minute Cap)

600 Meter Row

12 Hang Squat Clean (185/125)(125/85)

6 Wall Walks

400 Meter Row

8 Hang Squat Clean (185/125)(125/85)

4 Wall Walks

200 Meter Row

4 Hang Squat Clean (185/125)(125/85)

2 Wall Walks

Stimulus/Focus: This should be heavy and challenging. Push hard on the row.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

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 x 1 x 1 x 1 x 1

Stimulus/Focus: Heavy day! Start lifting at 80% and get AHAP. Lifts will be on a 2-minute clock.

WOD: For Time (12 Minute Time Cap)

10 – 8 – 6 – 4 – 2

Power Snatch (135/95)(95/65)

Overhead Squats (135/95)(95/65)

Chest to Bar Pull-Ups

Rx+ (185/135)(135/95) & Bar Muscle-Ups

Stimulus/Focus: Heavy and fast! Shoot for unbroken sets, power snatches in fast singles. You can mix and match Rx and Rx+. You’re welcome!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 75% and get AHAP. Lifts will be on a 2 minute clock.

WOD: For Time (25 Minute Time Cap)

100 Wall Balls (20/14)(14/10)(10’/9′)

25 Burpees

75 KB Swings (1.5/1)(1/25lb)

25 Burpees

50 Knees to Elbow

25 Burpees

Stimulus/Focus: Push to complete larger sets. Get out of the “10 rep happy place!”

Cool Down: 400 Meter Run with Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Push Press

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2 minute clock.

Strength Metcon: Five 2-Minute Rounds

1 Minute Max Effort Push Press

(90%, 80%, 70%, 60%, 50%)

1 Minute to rest and change weight

Stimulus/Focus: Shoulder fatigue will be real! Us an aggressive “dip/drive” to keep the bar moving. Sets do not have to be unbroken. Use your entire minute to accumulate reps.

WOD: 12 Minute GAFAP

1 Shuttle Run (Down and Back)

5 Double Unders

Stimulus/Focus: Shuttle runs increase by 1 each round. Double unders increase by 5 each round.

i.e. 1/5, 2/10, 3/15……..

Cool Down: Tabata Achilles Wall Stretches