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: Deadlift (10 Minutes to Work to a Heavy Single)

WOD: Deadlift (Death by Deadlifts)

On a ten minute clock, every minute on the minute perform a prescribed number of deadlifts. At minute one, one deadlift. At minute two, two deadlifts. Continue to add one rep until you reach ten deadlifts at the 10 minute mark. If you cannot complete the number required for that given minute, go back to a number you can complete and do that for the remaining time. Use 80% for all lifts. Each round does not have to be touch and go. They can be singles and you can drop from the top. Your score should be the weight you used and the round you made it to, which can be entered in the reps box.

Max Effort 1-Mile Run

Max Effort 2k Row

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 100 RFT (No Cap)
1 Pull Up
2 Push Ups
3 Air Squats

Stimulus/Focus: 100 rounds of anything is a mental grind. Just keep moving. This is Murph volume! Your pull ups can be strict or kipping. Your push ups can be strict or hand release.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (5 x 3 )

Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. Work bar cycling.

WOD: 3 RFT (12 Minute Cap)
20 Dumbbell Alternating Power Snatch (50/35)(35/20)
15 Box Step Overs (24/20)(50/35)
*Masters/Teens use the same box but the (35/20) dumbbell

Stimulus/Focus: This should be fast. Push as hard as you can. Aim to do the work unbroken. Use one dumbbell for both movements.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10-9-8-7-6-5-4-3-2-1)

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)
-21-15-9-
Floor Press (155/105)(105/70)
Ab Mat Sit Ups
*At every (-) run 400 meters for a total of 1 mile.

Stimulus/Focus: This WOD is meant to be heavy. Challenge yourself. Choose a weigh that you cannot do unbroken. Aim for something that you can do in three sets each round.

Cool Down: 4 Rounds
10 Supermans
5 Ring Rows

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (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)
25-20-15-10-5
Toes to Bar
5-10-15-20-25
Front Squats (95/65)(65/45)

Stimulus/Focus: Strive to do the sets of 5, 10 and 15 unbroken on everything. Take one break on the 20 and 25 if needed.

Cool Down: 4 Rounds
100 Meter Run
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: Shoulder Press (5 x 5 )

Use 80% for all sets.

WOD: 6 RFT (No Cap)
10 Shoulder Press (65/45)(45/35)
20 Wall Balls (20/14)(14/10)

Stimulus/Focus: The goal is to go unbroken on this workout! It will get harder as your shoulders get more smoked. Rest as needed between movements in order to allow yourself to go unbroken. You can only click RX if you succeed in going unbroken on all six rounds of both movements (using the prescribed standards).

Cool Down: 400 Meter Run with Your Wall Ball

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up (15 Minutes to Work Odd Objects)

WOD: 20 Minute EMOTM
Even: 2 Turkish Get Up (35/20)(20/15)
Odd: ME Ab Mat Sit Ups
*Score is total number of sit ups.
*Sit ups can’t be completed unless the 2 TGUs are performed in the minute before.

Stimulus/Focus: This workout is midline driven. Move well through the TGUs and be quick on the sit ups.

Cool Down: Tabata Supermans (2-second count)

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1)

Start at 50% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (10 Minute Cap)
10 Deadlifts (135/95)(95/65)
10 Toes to Bar

Stimulus/Focus: This will be tough on the forearms and grip. Try to do work unbroken if you can.

Cool Down: 3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats