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: Snatch (1 x 1 x 1 x 1 x 1 x 1)

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

WOD: Partner WOD For Time and Distance
Partner A: Row 100 Meters
Partner B: Chip Away at 100 Ring Push Ups
*Switch every 100 meters.
*Once 100 ring push ups are finished, move into 100 ring dips.
*Three scores-total time to finish the 200 ring reps and total meters rowed.

Stimulus/Focus: Have fun with a partner! All the pushing and pulling!

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work

WOD: 2 RFT (30 Minute Cap)
1 Mile Run
100 Ab Mat Sit Ups

Stimulus/Focus: Cardio and core! Burn some calories and work those abs.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 10)

Use 60% for all sets. Lift on a 2-minute clock.

WOD: 10 RFT (15 Minute Cap)
15 Wall Balls (20/14)(14/10)
15 Double Unders

Stimulus/Focus: This will be a cardio workout. Try to go unbroken on everything.

Cool Down: 3 Rounds
100 Meter Wall Ball Run
10 Wall Ball Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
5 Toes to Bar
10 Floor Press (135/95)(95/65)
15 Ab Mat Sit Ups

RX+: Strict Toes to Bar; Body Weight Floor Press; GHD Sit Ups

Stimulus: This should be a moderately challenging workout. The weight should be somewhat heavy. Strive to string your toes to bar together. Aim for 8 rounds.

Cool Down: Tabata Superman Holds

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: Thruster (5 x 3)

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

WOD: For Time (24 Minute Cap)
3-6-9-12-15-18-21
Thrusters (75/55)(55/35)
21-18-15-12-9-6-3
Pull Ups

RX+: (115/75)(75/55); Chest to Bars

Stimulus/Focus: This is a longer version of Fran! Break your work into manageable sets and take short breaks.

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

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2)

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

WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Hand Release Push Ups
50-40-30-20-10
Ab Mat Sit Ups

Stimulus/Focus: This workout is a grind. Find a steady pace on the runs. Break the HRPUs into small enough sets to keep your form correct.

Cool Down: 5 Minutes of Shoulder and Hip Mobility

Warm-up: Coach’s Choice

Strength/Skill: Ring Muscle Up Progressions

WOD: 3 RFT (15 Minute Cap)
50 Air Squats
5 Strict Ring Muscle Ups (Masters Chest to Bar)
10 Hang Power Cleans (135/95)(95/65)

Stimulus/Focus: This workout is challenging.  Find scales that fit your capabilities.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (3 x 3 x 3 x 3 )

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

WOD: 10 RFT (20 Minute Cap)
5 Front Squats (165/115)(115/75)
5 Strict Handstand Push Ups

Stimulus/Focus: This should be a challenging workkout. The load is heavy and the gymnastics movement is challenging. The long time domain gives you room to challenge yourself with difficult scales.

Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run