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

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP.

Five Rounds:

1 Minute Work

1 Minute Rest

*Max Effort Reps at 90%, 80%, 70%, 60%, 50%

Stimulus/Focus: Complete as many reps as possible in the given minute. Reps do not have to be unbroken. You may rack and rerack the bar repeatedly. Weight will decrease each round. You will have 5 separate scores

WOD: 20 Minute Partner AMRAP

Partner 1: Row (Calories)

Partner 2: Work

5 Pull ups

10 Strict Push Ups

15 Air Squats

*Must tag out at the rower in order to switch places.

*Partners will have two scores-total calories and total rounds and reps of the other work.

Stimulus/Focus: Transition quickly to help maximize time on the rower and get the most calories possible. Focus on virtuosity in the working reps.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting as heavy as possible using a barbell. You must complete the rep with the weight on each side.

Turkish Get Up: 10 x 2

Stimulus/Focus: Complete one rep on each side using 80% of your heaviest weight. Lift on a 90-second clock.

WOD: 5 Minute AMRAP

5 Handstand Push Ups

*Masters RX: 5 Seated Dumbbell Presses (20/15)

10 Overhead Alternating Lunges (45/25)(25/15)*Plate*

Stimulus/Focus: Aim for 7 rounds.

Rest 2 Minutes

5 Minute AMRAP

5 Toes To Bar

10 Plate Ground to Overhead (45/25)(25/15)

Stimulus/Focus: Aim for 7 rounds.

Cool Down: Tabata Weighted Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

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

WOD: 10 RFT (20 Minute Cap)

15 Kettlebell Deadlifts

10 Kettlebell Swings (American)

5 Kettlebell Goblet Squats

100 Meter Run

*RX: (1.5/1)(1/25#)

Stimulus/Focus: Aim to complete each round without putting the kettlebell down until the run.

Cool Down: 3 Rounds

100 Meter Farmers Carry

20 Standing Oblique Twists

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: Snatch

2 x 2 x 2 x 2 x 2

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

WOD: 15 Minute GAFAP

1 – 2 – 3 – …

Handstand Push Ups

Snatch (95/65)(65/45)

Stimulus/Focus: Start at 1 and add 1 rep to both movements each round. Fifteen minutes is a long time for two movements, so just settle in and keep moving.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

10 Minutes for Rope Climb Skill Work

WOD: 20 Minute AMRAP

20 Double Unders

10 Ring Dips

1 Rope Climb

Stimulus/Focus: Find a pace and settle into it. Aim for 12+ rounds.

Cool Down: Tabata Side Plank Holds with Rotation

Warm up: Coach’s Choice

Strength/Skill: Deadlift

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start around 50% and increase weight each round. You will lift on a 3-minute clock. Choose your weights carefully. If you miss you cannot re-attempt the set. The reps must be touch and go. Your score is your heaviest bar for two reps and your total pounds lifted in all successful rounds.

WOD: 4 RFT (16 Minute Cap)

18 Dumbbell Box Step Ups (50/35)(35/20)

20 inch box for everyone

DB must be held by the handle

12 Alternating Devils Press (50/35)(35/20)

6 Chest to Bar

Stimulus/Focus: Only one dumbbell is used for step ups and devils press. Try not to break more than 1 time on the box step ups. Find a steady pace on the devils press. Choose a challenging scale on the rig.

Cool Down: 3 Rounds

100 Meter Farmers Carry

25 Standing Oblique Twists

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

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

WOD: 6 Rounds (Every 4 Minutes)

10/7 Calorie Bike (Alternate)

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

10/7 Calorie Row

10 Alternating Front Rack Lunges (95/65)(65/45)

Stimulus/Focus: Push hard in the required work to give yourself as much time to rest as possible before repeating. You will have 8 separate scores.

Cool Down: Tabata L-Hangs

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 10

Stimulus/Focus: Use 50% of your current 1 RM for all sets. Lift on a 3-minute clock.

WOD: 8 Minute AMRAP

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

4 Burpees

Stimulus/Focus: This should be an all out sprint. Do everything quick and unbroken with little to no rest in between movements. Aim for 8+ rounds.

Cool Down: 400 Meter Run with Wall Ball