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: Back Squat – 3 x 3 x 3 x 3 x 3

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 100 Back Squats for Time

*Use (95/65)(65/45)

*10 Kettlebell Swings Every Break (1.5/1)(1/25#)

Stimulus/Focus: Do big sets of squats in order to avoid kettlebell swings. This should be a light barbell and a moderate kettlebell.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry (KB from WOD)(Switch hands at 100 meter mark)

100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Power Clean – 20 Minutes to get AHAP.

High Hang Power Clean
Hang Power Clean
Power Clean

WOD: 10 RFT (15 Minute Cap)

1 Complex at 80%

10 Ring Push Ups

Stimulus/Focus: A pull and push. Keep perfect form on the rings. 

Cool Down: 3 Rounds

15 GHD Sit Ups 

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Push Press – 5 x 5 x 5

Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Three 3-minute AMRAPs. One minute to change weights between each round. 

3-Minute AMRAP

3 Push Press (75/55)(55/35)

3 Pull Ups

Stimulus/Focus: Light and fast!

3-Minute AMRAP

3 Push Press (95/65)(65/45)

3 Chest to Bar

Stimulus/Focus: Moderate weight and speed. 

3-Minute AMRAP

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

3 Bar Muscle Ups

Stimulus/Focus: Heavy and challenging. 

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – Death by Deadlifts

Use 60% for all lifts. Lift every minute on the minute for 15 minutes. Minute 1, complete 5 reps. Add 1 rep each minute until you can’t complete the required number of reps. Once you “die,” bike or row until the workout is finished. 

WOD: 8 One-Minute Rounds

100 Meter Run

Max Effort Lunges

Stimulus/Focus: This will be a leg crusher. Run fast and get as many lunges in as possible. Score is total lunges. 

Cool Down: Tabata Bottom to Bottom Squats

Warm-up: Coach’s Choice

Strength/Skill: Review the movements, form teams and get ready to workout!

WOD: Halloween Partner WOD

Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.

Cool Down: Team Choice

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: Review the Movement and Get Ready to Work

WOD: CHAD

1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Stimulus/Focus: This is a long workout. Break your step ups into manageable sets and take short breaks. Just keep moving. Maintaining your midline is very important in this workout. Keep your chest up and make sure to open up on the box each time. 

Cool Down: Athletes Choice-But make sure to stretch those hips and legs out!

Warm-up: Coach’s Choice

Strength/Skill: Thruster – 5 x 4 x 3 x 2 x 1

Start at 75% and get AHAP. Lift on a 3-minute clock

WOD: Narf

9-15-21
Pull Ups
Thrusters (95/65)(65/45)

Stimulus/Focus: These two movements will tax your lungs. No one likes pull ups and thrusters together! Try to do the nine unbroken, only break once on the round of 15, and once on the round of 21. Time cap of 10 minutes. 

Cool Down: 400 Meter Run . . . jog . . . walk . . . crawl. 🙂 

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 16 Minute AMRAP

2 Ring Muscle Ups (Masters-6 Chest to Bars)

10 Box Jumps (24/20)

RX+: Strict Ring Muscle Ups and 30/24 inch box. 

Stimulus/Focus: This workout will give you a chance to work advanced gymnastics while fatigued. 

Cool Down: ROMWOD