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: Front Squat (15 Minutes to Work the Skill)

Play around with front squatting with extended arms (thumbs up). Work midline stability and keeping the chest up throughout the movement.

WOD: Three Six Minute AMRAPs
*1 Minute Breaks Between Each

6 Minute AMRAP
10 Front Squats (95/65)(65/45)
5 Strict Push Ups
*Rest 1 Minute Before Next AMRAP

Stimulus/Focus: Aim for 8-10 rounds.

6 Minute AMRAP
10 Front Squats (135/95)(95/65)
5 Ring Push Ups
*Rest 1 Minute Before Next AMRAP

Stimulus/Focus: Aim for 6-8 rounds.

6 Minute AMRAP
10 Front Squats (165/115)(115/75)
5 HSPUs

Stimulus/Focus: Aim for 4-6 rounds.

Cool Down: Tabata L-Holds from the Rig

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 x 3)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
5 Single-Arm (Left) Dumbbell Push Jerks (50/35)(35/20)
25′ Single-Arm (Left) Dumbbell Overhead Walking Lunge (50/35)(35/20)
5 Single-Arm (Right) Dumbbell Push Jerks (50/35)(35/20)
25′ Single-Arm (Right) Dumbbell Overhead Walking Lunge (50/35)(35/20)

Stimulus/Focus: Fun with dumbbells! Try to do all work on one side without breaking. Rest at the turn around before restarting.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (DB from WOD)
*Switch Hands at Turn  Around Point*
100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Chipper for Time (25 Minute Cap)
100 Double Unders
80 Ab Mat Sit Ups
60 Calorie Row
40 Burpees
20 Calorie Bike

Stimulus/Focus: Chipper time! You must finish all reps of one movement before moving onto the next. Find a steady pace on all of it and just keep moving. Depending on class size you may have to start on a movement other than double unders.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10 x 5)

Use 75% for all sets. Lift on a 1-minute clock.

WOD: 6 RFT (20 Minute Cap)
10 Floor Press (155/105)(105/70)
20 Wall Balls (20/14)(14/10)

Stimulus/Focus: Try to break each round of work into no more than two sets.

Cool Down: 50 Wall Ball  Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 )

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

WOD: For Time (20 Minute Cap)
21 Snatch (95/65)(65/45)
21 Pull Ups
15 Snatch (135/95)(95/65)
15 Chest to Bar
9 Snatch (185/135)
9 Bar Muscle Up

Stimulus/Focus: This workout is designed to be heavy and difficult. For those scaling, find three weights that you consider moderate, heavy and HEAVY! Find three gymnastics progressions that get more difficult for you.

Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Strict Push 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: Back Squat (3 x 3 x 3 x 3 x 3)

Start at 70%. Hold a 2-second pause in the bottom. Get as heavy as possible. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
50-40-30-20-10
Back Squat (75/55)(55/35)
Double Unders

RX+: (135/95)(95/65)

Stimulus/Focus: This will be tough on the legs and lungs. Find a good pace and maintain it. If you have to break a set of squats, try to keep it to one break each time.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (8 x 8 x 8 x 8 x8 )

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
25-20-15-10-5
Burpees to Target
5-10-15-20-25
Deadlifts (185/135)(135/95)

Stimulus/Focus: This is a push-pull workout with a little metabolic conditioning and weightlifting. Find a steady pace on the burpees and don’t stop. Do your deadlifts in big sets.

Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Toes to Bar

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 20 Minute AMRAP
15 Wall Balls (20/14)(14/10)
30′ Handstand Walk
*Masters Only: 30′ Bear Crawl

Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced skill while being taxed. Try to do your wall balls unbroken.

Cool Down: ROMWOD