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: Snatch – 6 x 2

Use 75% for all sets. Lift on a 2-minute clock. Work speed under the bar.

WOD: 5 RFT (12 Minute Cap)

5 Snatch (95/65)(65/45)

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

15 Seated Knees to Elbow

Stimulus/Focus: This workout should be quick moving. Aim to do all work unbroken.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift – 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1

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

WOD: 16 Minute Partner AMRAP

Partner 1: Row for Calories

Partner 2: Farmers Carry (50/35)(35/20) *Two DBs* to the Rig

Complete 10 Pull Ups

Farmers Carry back to the Rower

*Switch*

Score is total number of calories and pull ups.

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Review progressions for ring muscle ups and handstand push ups. Get ready to work!

WOD: Nate

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)

Stimulus/Focus: This is a benchmark Hero WOD. Push hard. Make sure to find scales that challenge you and record them in Wodify.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5

Lift on a 3-minute clock. Start at 60% and get AHAP. Hold a 2-second pause in the bottom.

WOD: 20 Minute AMRAP

10 Back Squats (45/35)(35/15)

10 Box Step Ups (45/35)(35/15)

*10 burpees every time you put the bar down.*

Stimulus/Focus: The goal is to hold the bar for 20 minutes–or as much of it as you can. Work past the desire to put it down too quickly.

Cool Down: 3 Rounds

10 Barbell Bicep Curls

10 Barbell Skull Crushers

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press – 2 x 2 x 2 x 2 x 2

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

WOD: For Time (15 Minute Cap)

10-9-8-7-6-5-4-3-2-1

Shoulder Press (65/45)(45/35)

Toes to Bar

*25 Double Unders after Each Round of Toes to Bar (250 Double Unders)

RX+: (95/65)(65/45); strict toes to bar; triple unders

Stimulus/Focus: This workout will tax your shoulders. Try to do each set of work unbroken. Rest between movements as needed.

Cool Down: 3 Rounds

5 Strict Pull Ups

10 Superman Holds (2-Second Count)

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