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: Work to WOD Weight

WOD: Holleyman

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#

Stimulus/Focus: Hero WOD! Your scales should challenge you.

Masters RX: 14/10; seated dumbbell presses (35/20); 155/105

Cool Down: 3 Rounds

20 Bar Hops

10 V-Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – 5 x 5

Use 80% for all reps. Lift on a 3-minute clock.

WOD: For Time (30 Minute Cap)

50-40-30-20-10

Strict Push Ups

Pistols

Stimulus/Focus: This workout is going to be a slow grind for most people. Focus on good form. Break work into short sets and take quick breaks.

Cool Down: 3 Rounds

5 Strict Toes to Bar

100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Front Squat – Build up to 80% of 1 RM

WOD: 20 Rounds for Reps

60 Seconds of Work

30 Seconds to Transition & Record Numbers

*Work Alternates Between:

A. Max Effort Front Squats (80% of 1 RM)

B. Max Effort Row Calories

Score is total reps of front squats and calories.

Stimulus/Focus: This work will be taxing on the entire body. Push hard in each minute. Rest in the breaks.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch – 5 x 4 x 3 x 2 x 1

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

WOD: 18 Minute AMRAP

18 Ab Mat Sit Ups

12 Alternating Dumbbell Snatch (35/20)(20/15)

6 Pull Ups

RX+: GHD sit ups, (50/35)(35/20), chest to bar

Stimulus/Focus: This is a long time domain. Find a steady pace and attempt to do all work unbroken. Aim for 6-8 rounds. 

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Floor Press – 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8

Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 5 Two-Minute Rounds

5 Burpees

100 Meter Run

10 Double Unders

RX+: 10 burpees and 20 double unders

Stimulus/Focus: Push as hard as you can each round to give yourself time to rest before starting again. You should be winded the entire workout. These are five sprints.

Cool Down: Tabata Plank Holds

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