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: Floor Press

6 x 4

Stimulus/Focus: Complete each set at 80%. Lift on a 2-minute clock.

WOD: For Time (15 Minute Time Cap)

5 Rounds

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

5 Pull Ups

5 Rounds

10 Floor Press (135/95)(95/65)

5 Chest to Bar Pull Ups

Then, with remaining time, complete:

Max Effort Bar Muscle Ups

Stimulus/Focus: A push-pull workout. Try to complete all work unbroken or in 2 sets.

Cool Down: 400 Meter Jog

Warm-up: Coach’s Choice

Strength/Skill: Clean

2 x 2 x 2 x 2 x 2

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

WOD: 20 Minute AMRAP

5 Cleans (115/75)(75/55)

10 Handstand Push Ups

20 Double Unders

Stimulus/Focus: Complete the cleans in quick singles, the HSPUs in 2-3 sets, and try to go unbroken on the dubs. Aim for 8 rounds.

Cool Down: Tabata Single-Leg Glute Bridges

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (10 Minute Time Cap)

21-15-9

Push Jerk (135/95)(95/65)

Burpees

Stimulus/Focus: Complete the push jerks in 2-3 sets each time. Find a steady pace on the burpees.

Cool Down: 3 Rounds

10 Jump Lunges

10 Hanging Knee Raises

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Find a progression.

WOD: For Time (30 Minute Time Cap)

500-400-300-200-100

Meter Run

50-40-30-20-10

Kettlebell Swings (1.5/1)(1/25#)

5-4-3-2-1

Rope Climbs

Stimulus/Focus: Push hard on the run, complete the KB swings in 2-3 sets each time, and focus on efficiency on the rope climbs.

Cool Down: 400 Meter Walk

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: For Time (12 Minute Time Cap)

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

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

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

Ab Mat Sit Ups

Stimulus/Focus: Try to complete the overhead squats in no more than 2 sets and completet the ab mat sit ups unbroken.

Cool Down: 3 Rounds

10 Superman Holds

5 Strict Pull Ups

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: Power Snatch

3 x 3 x 3 x 3 x 3

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

WOD: Five 4-Minute Rounds

200 Meter Row

10 Power Snatch (95/65)(65/45)

20 Double Unders

Stimulus/Focus: Complete each round as quickly as possible to give yourself as much time to rest before repeating. There are five rounds, each with its own time score.

Cool Down: Tabata Achilles Stretches

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: Paused Front Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Pause for 2-seconds in the bottom of each squat. Lift on a 3-minute clock.

WOD: For Time (8 Minute Cap)

21-15-9

Front Squat (95/65)(65/45)

Handstand Push Ups

RX+: (135/95)(95/65) and Strict HSPUs

Stimulus/Focus: This is a sprint. Try to complete large sets.

Cool Down: 3 Rounds

10 Ring Pull Ups

100 Meter Run