Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Get Ready for 22.2

WOD:

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Review the Ten Stations

WOD: 2 Rounds for Reps
*Work one minute at each station for max reps
*Total of 10 stations

Stimulus/Focus: Work as hard as you’d like. This is designed to be active recovery before the 22.2 tomorrow! Come in to find out what the ten stations are.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
6 Push Jerk (115/75)(75/55)
9 Ground to Overhead (45/25)(25/15)
12 Overhead Step Lunges (45/25)(25/15)

Stimulus/Focus: This will get the entire body moving. Do all work unbroken. Try to move directly from G2O into OHSL without putting the plate down.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 5 )

Use 70% and get AHAP. Lift on a 3-minute clock.

WOD: 25 Minute AMRAP
25 Floor Press (95/65)
50 Ab Mat Sit Ups

Stimulus/Focus: This workout has a long time domain. It is light and should move quickly.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Snatch (20 Minutes to Find 1 RM,20 Minutes to Find 1 RM)

WOD: For Time (10 Minute Cap)
21-15-9
Snatch (75/55)(55/35)
Chest to Bar

Stimulus/Focus: The workout will be taxing on the grip and shoulders. Try to do large sets on snatch. If you can string together chest to bars, aim for moderate sets, knowing your grip will be taxed. If not, singles for the win it is!

Cool Down: 3 Rounds
100 Meter Row
10 Strict Push 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: Review the Movements

WOD: 3 Rounds for Total Reps
1 Minute at Each Station
*ME Dumbbell (Power) Snatches (Alternating from the Ground)
*100 Meter Sprint
*ME Dumbbell Overhead Squats (Equal Reps on Each Side)
*100 Meter Run
*ME Dumbbell Thruster
*100 Meter Run
*ME Dumbbell Lunge (Round 1-Overhead; Round 2-Front Rack; Round 3-Farmer’s Carry Style)
*100 Meter Run

Stimulus/Focus: No prescribed weights. No set reps. Just time to practice dumbbell movements. You might see one of these in the Open!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Hang Power Clean (20 Minutes to Get Heavy for the Day)

WOD: 7 Two-Minute Rounds
6 High Hang Power Cleans (95/65)
4 Hang Power Cleans (95/65)
2 Power Cleans (95/65)
12 Box Jumps (24/20)

Stimulus/Focus: Work as quickly as you can to give yourself as much time to rest as possible. Try to keep your rounds close to the same time.

Cool Down: Tabata Plank Knees to Elbow

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements and Get Ready to Work!

WOD: Happy 57th Birthday, Coach Marc!
“Filthy 57” (57 Minute Time Cap)
57 Box Jumps (24/20)
57 Jumping Pull-ups
57 Kettlebell Swings (1/25)(25/15)
57 Step Lunges
57 Knees to Elbows
57 Push Press, (45/25)(25/15)
57 Back Extensions
57 Wall Balls (20/14)(14/10)
57 Burpees
57 Double Unders

Stimulus/Focus: All the things! Aim for short work and short breaks.

Cool Down: Wish Coach Marc a Happy Birthday!

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
400 Meter Slam Ball Run
21 Slam Balls
400 Meter Slam Ball Run
15 Slam Balls
400 Meter Slam Ball Run
9 Slam Balls
400 Meter Slam Ball Run
*RX: *(30/20)(20/15)

Stimulus/Focus: Taxing on the whole body. Challenge yourself to see if you can keep from putting the slam ball down until the workout is finished.

Cool Down: 400 Meter Run with the Slam Ball from the WOD . . . Just Kidding!
50  Slam Ball Sit Ups