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: Review the WOD movements and get ready to work!

WOD: “343” 9/11 Memorial WOD (Time)

“343”
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001.  It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen/Masters RX is 14/10 for the wall balls.

Cool Down: Athlete’s Choice: Work on something that is challenging for you for 5 minutes.

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 3)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
10 Push Press (95/65)(65/45)
50 Double Unders

RX+: (135/95)(95/65) and triple unders

Stimulus/Focus: This should be a fast workout. Strive to go unbroken on each round if possible.

Cool Down: 3 Rounds
5 Ring Pull Ups
5 Toes to Rings

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1 )

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP
8 Power Cleans (95/65)(65/45)
8 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: This will be a fast moving WOD. Try to go unbroken on both movements for all rounds. Aim for 6-8 rounds.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )

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

WOD: For Time (10 Minute Cap)
21-15-9
Overhead Squat (95/65)(65/45)
Toes to Bar

Stimulus/Focus: Aim to go unbroken on your squats. Break as needed on the toes to bar, but try to do large sets. Remember, large is relative to each one of you. Push yourself.

Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Hidalgo (Time)

For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24”
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

If you’ve got a 20# vest or body armor, wear it.

In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011

To learn more about Hidalgo click here

Stimulus/Notes: A new Hero WOD for Labor Day! Have fun!

Female RX: 95#/20″/25#

Masters/Teens RX: 95/65; 24/20; 25/15

Cool Down: Enjoy your Labor Day!

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 (2 x 2 x 2 x 2 x 2)

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

WOD: 3 RFT (15 Minute Cap)
15 Calories
12 Power Snatch (115/75)(75/55)
9 Burpees

Stimulus/Focus: This should be a sprint type workout. Pull hard on the rower and go fast on the burpees. Break your power snatches into sets you can manage, but can move through quickly.

Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Leg Lifts
*Hanging from the rig, pull legs into an L-Hold. Repeat for 5 reps. Try to hold onto the bar for all 5 reps.

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Partner Chipper (40 Minute Cap)
100 Dumbbell Front Squats
100 Meter Run
90 Double Unders
100 Meter Run
80 Dumbbell Hang Cleans
100 Meter Run
70 Alternating Lunges
100 Meter Run
60 Dumbbell Power Snatch
100 Meter Run
50 Strict Push Ups
100 Meter Run
40 Dumbbell Push Jerks
100 Meter Run
30 Toes to Bar
100 Meter Run
20 Dumbbell Overhead Squats
100 Meter Run
10 Bar Muscle Ups (Chest to Bar for Masters)
100 Meter Run

*One partner works while one partner rests.
*Work does not have to be equal.
*All dumbbell movements are preformed with one dumbbell (50/35)(35/20).
*All dumbbell movements are single arm.
*Must switch arms and/or partners every five reps on dumbbell movements.

Stimulus/Focus: Partner WOD day! Strategize to maximize your parnters’ individual strengths. Have fun!

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Clean and Jerk Complex (1 x 1 )

Deadlift
Power Clean
Clean (Squat)
Jerk (Any style is acceptable)

Find your heavy for the day. Ten minute clock.

WOD: 5 RFT (5 Minute Cap)
1 Complex (80%)
5 Pull Ups

Stimulus/Focus: Sprint! Move as quickly as you can.

Cool Down: ROMWOD