Author: pwsadmin

Open Gym:

Make up a missed wodThis 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: 3-Position Power Snatch (10 Minutes to Find Heavy for the Day)High Hang, Hang, Power

12 Minute EMOTM
1 3-Position Power Snatch (80%)

RX+: 90%

WOD: 20 Minute AMRAP
200 Meter Run
25 Double Unders
10 Burpee Toes to Bar

Stimulus/Focus: This is a cardio gasser. Aim for 5 rounds.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )

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

WOD: 21-15-9 (9 Minute Cap)
Back Squats (135/95)
Handstand Push Ups

Teen RX: 95/65
Masters RX: 95/65 and seated dumbbell press (25/15)

Stimulus/Focus: Moderately challenging weight and gymnastics movement. Moderate volume. Try to do the squats unbroken. Break HSPUs as needed, but try to do bigger sets than usual.

Cool Down: 3 Rounds
100 Meter Row
10 Toes to Rings

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 4 Rounds for Reps
1 Minute ME Up and Overs (100/75)
1 Minute ME Kettlebell Overhead Squats (1.5/1)
1 Minute ME GHD Sit Ups
1 Minute ME Kettlebell Bottoms Up Carries (25′)(25#/15#)
1 Minute ME Med Ball Cleans (20/14)

Teen/Masters RX: 75/50; 1/25#; 25#/18#; 14/10

Stimulus/Focus: This workout is designed to get you comfortable with movements we don’t incorporate often. Work as hard as you can at each station. Choose weights that do not frustrate you, but challenge you to keep moving.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 )

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

WOD: Time)5 RFT (12 Minute Cap)
10 Split Jerks (95/65)
10 Pull Ups

RX+: 135/95; C2B
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65; C2B

Stimulus/Focus: This work will be taxing on your shoulders. Attempt to do the earlier rounds unbroken. Break the later rounds into no more than 2 sets.

Cool Down: 5 Rounds
5 Wall Angels
5 Goalposts

Warm-up: Coach’s Choice

Strength/Skill: Partner Deadlift (15 Minutes to Find Your 1 RM)

WOD: For Time (25 Minute Cap)
400 Meter Partner Run
40 Partner Deadlifts (405/275)
20 Synchro Bar Facing Burpees
300 Meter Partner Run
30 Partner Deadlifts (405/275)
15 Synchro Bar Facing Burpees
200 Meter Partner Run
20 Partner Deadlifts (405/275)
10 Synchro Bar Facing Burpees
100 Meter Partner Run
10 Partner Deadlifts (405/275)
5 Synchro Bar Facing Burpees

Teen/Masters RX: 275/185

Stimulus/Focus: Have fun playing with a partner! 🙂

Cool Down: Partners’ Choice

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!

MobilitySore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Press Complex (1 x 1 x 1 x 1 x 1 x 1 x 1)

1 Shoulder Press, 2 Push Press, 3 Push Jerk

WOD: 10 RFT (20 Minute Cap)
10 Wall Balls (20/14)
10 Burpees

Teen/Masters RX: 14/10

Stimulus/Focus: This is a gasser. Aim to do all work unbroken. Push hard.

Cool Down: 100 Partner Wall Ball Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: The Worst 5 K Ever (50 Minute Cap)
1000 Meter Run
50 Pull Ups
1000 Meter Run
50 Strict Push Ups
1000 Meter Run
50 Ab Mat Sit Ups
1000 Meter Run
50 Air Squats
1000 Meter Run

RX+: The “Most Worstest” 5 K Ever
*100 reps of each movement

Stimulus/Focus: This is a grind. Find a pace and settle in for the long haul.

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 3)

Use 80% for all sets. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP
5 Deadlifts (135/95)
5 Box Jumps (24/20)

Teen/Masters RX: 95/65

Stimulus/Focus: This workout should be fast. The weight and height are no challenge. The reps scheme is low. Your legs will be smoked. Just keep moving. Aim for 12 rounds.

Cool Down: ROMWOD