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: Hang Power Snatch (20 Minutes to Find 1 RM)

WOD: 5 RFT (8 Minute Cap)
4 Hang Power Snatch (70% of Today)
6 Overhead Squats (70% of Today)
8 Push Press From the Back Rack (70% of Today)

Stimulus/Focus: An all barbell workout! Try to do all work unbroken. The faster you work, the more time you’ll get to rest before taking on the next part!

4 Minutes Max Effort Double Unders

Stimulus/Focus: You’ll have two minutes to rest after the 8 minute cap expires. Then you’ll have 4 minutes to get as many double unders in as possible.

Cool Down: Tabata Overhead Barbell Hold (Barbell From WOD)

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )

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

WOD: 25 Minute AMRAP
20 Pistols
40 HRPUs
60 Ab Mat Sit Ups
80 Deadlifts (95/65)(65/45)
100 Box Jumps (24/20)

Stimulus/Focus: This workout should push you to do large sets of work. Do not treat it as a “for time” workout. Push hard to get into the second round.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Handstand Push Up Skill Work

WOD: 4 RFT (20 Minute Cap)
25 HSPUs
5 Dumbbell Clusters (50/35)(35/20)
*Masters Only: Seated DB Press (35/20)

Stimulus/Focus: This is a HSPU workout. You should be able to do large sets. The DB clusters will be heavy and slow and will make the next set of HSPUs more challenging.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Press (20 Minutes to Find Your 1 RM)

WOD: Ten 2-Minute Rounds
6 Burpees
8 Pull Ups
10 Alternating Step Lunges
*Rest

Stimulus/Focus: The goal is to do these rounds as quickly as possible. They are sprints. You want as much time to rest before the next round as possible. Try to keep your rounds the same pace each time-fast!

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 2 )

Use 90% for all sets. Lift on a 3-minute clock.

WOD: 12 RFT
10 Back Squats (95/65)(65/45)
1 Overhead Plate Carry (45/25)

Stimulus/Focus: Try to do all work unbroken with minimal transition time between each round.

Cool Down: 50 Weighted Sit Ups (plate from workout)

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 (3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (12 Minute Cap)
5 Snatch (95/65)(65/45)
10 Kettlebell Swings (1.5/1)(1/25#)
20 Double Unders

RX+: (135/95)(95/65); (2/1.5)(1.5/1)

Stimulus/Focus: A great CF triplet. This will tax your grip and your lungs. Work on efficient transitions.

Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: 15 Minutes to Work Ring Muscle Up Progressions

WOD: For Reps and Distance
20 Minute Partner AMRAP
Partner 1: 5 Ring Muscle Ups
Partner 2: Row
*Switch

Stimulus/Focus: This workout is designed to work on muscle ups while you are fatigued. You will have two scores. One is total muscle up reps and the other is total meters rowed.

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (Work to WOD Weight)Note: This should be a moderately heavy weight for you.

WOD: For Time (20 Minute Cap)
100 Floor Press (135/95)(95/65)
75 Ab Mat Sit Ups
50 Pull Ups
25 Hand Release Push Ups

Stimulus/Focus: Chip away! Try to do big sets, but do not work to failure.

Cool Down: ROMWOD