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: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes find a heavy single.

Shoulder Press: 3 x ME Unbroken Reps

Stimulus/Focus: Complete 3 sets of max effort shoulder presses (unbroken) at 75%. Lift on a 3-minute clock.

WOD: For Time

21-18-15-12-9-6-3

Russian Kettlebell Swings (2/1.5)(1.5/1)

Hand-Release Push-Ups

*After each set of HRPUs, complete: 5 Chest to Bar (Masters 5 Pull Ups)

*RX+: 1 BMU (Masters 3 Chest to Bar)

Stimulus/Focus: Focus on good form and technique with push ups. Try to go unbroken on KB.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Goblet Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.

WOD: 20 Minutes AMRAP

Calorie Row (10/7)

Suicides

Wall Ball (20/14)(14/10)

Stimulus/Focus: This is a cardio workout. Just move!

Cool Down: Tabata Russian Twists with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Skill Development: Handstand hold

1. 3 x 30 Second Wall-Facing Handstand Hold

2. 5 x 1 Handstand Kiss the Wall (one foot kick-up)

3. 3 x 3 Wall Facing Handstand Sliding Tucked Position

4. Accumulate 1-2 Minutes Freestanding HS Hold / with a partner / Hand balancing

WOD: 4 RFT (18 Minute Cap)

100 Double Unders

21 Pull Ups

15 Ab Mat Sit Ups

9 Handstand Push Ups

Stimulus/Focus: Try to complete your pull ups and HSPUs in no more than two sets.

Cool Down: 4 Rounds

100 Meter Run

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

4 x 4 x 4 x 4

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

WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)

Buy In: 200m Run

AMRAP Remaining Time:

6 Overhead Squats (95/65)(65/45)

8 Bar-Facing Burpees

10 Toes to Bar

Stimulus/Focus: Push hard on the run. Try to go unbroken on the bar, in no more than 2 sets for T2B, and find a steady pace on the burpees.

Cool Down: Alternating Tabata Holds

*Ring Row Chest to Ring Hold

*Chin Over the Bar Hold

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 2

Stimulus/Focus: Spend 10 minutes finding a heavy double.

Power Clean: 5 Round ME Reps

Stimulus/Focus: Use 80% of your heaviest double. Accumulate as many reps as possible in 30 seconds. Rest 30 seconds. Repeat for 5 rounds. You will have five separate scores.

WOD: 10 Rounds for Time (20 Minute Time Cap)

10 Deadlift

8 Power Cleans

6 Front Rack Lunges

RX: (95/65)(65/45)

Stimulus/Focus: The weight should be light enough to complete all reps unbroken. Rest between movements.

Cool Down: 3 Rounds

20 Bar Hops

5 Ring Dips

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: Push Jerk

5 x 3

Stimulus/Focus: Use 80% or all sets. Lift on a 2-minute clock.

WOD: 10 Rounds for Time (15 Minute Cap)

8/6 Calorie Bike (Alternate Assault/Erg)

6 Dumbbell Push Jerk (50/35)(35/20)

6 Toes to Bar

Stimulus/Focus: The short rep scheme should allow you to find a good pace and keep moving. Strive to do all reps unbroken.

Cool Down: 3 Rounds

10 V-Ups

20 Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Ring Work: 15 Minutes to work skills on the high rings.

WOD: 12 Minute GAFAP

1 – 2 – 3 – …

Muscle Ups

Squat Cleans (135/95)(95/65)

RX+: Strict RMUs and (185/125)(125/85)

Stimulus/Focus: This will be a slow grind. The gymnastics skill should challenge you. The weight should be heavy.

Cool Down: Tabata Handstand Hold

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: 5 RFT (15 Minute Time Cap)

60 Double Unders

20 Alternating Dumbbell Goblet Lunges (50/35)(35/20)

20 Alternating Dumbbell Hang Snatches (50/35)(35/20)

Stimulus/Focus: Push for larger sets of work than normal. Find a weight that allows you to complete the dumbbell reps in no more than two sets.

Cool Down: 3 Rounds

100m Farmers Carry

100m Run