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: Deadlift

4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute “Happy Birthday Coach Marc” clock!

WOD: Happy 60th Birthday Coach Marc

5 RFT (15 Minute Time Cap)

12 Deadlifts (185/135)(135/95)

12 Wall Balls (20/14)(14/10)

12 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Celebrate Coach Marc with three of his favorite movements. Finish the workout for a total of 60 deadlifts, 60 wall balls, and 60 kettlebell swings (for 60 years old). Try to do all work unbroken.

Cool Down: Join us for tonight’s social to celebrate Coach Marc’s 60th birthday! Bring your own drink and something yummy to share with the group. We’ll have cake!

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing the skill.

WOD: For Time (20 Minute Cap)

25 Air Squats

20 Slam Balls (30/20)(20/15)

15 Pull Ups

10 V-Ups

5 Rope Climbs

10 V-Ups

15 Pull Ups

20 Slam Balls (30/20)(20/15)

25 Air Squats

*At the top of each minute complete 3 burpees.

Stimulus/Focus: Complete the burpees as efficiently as you can in order to have as much time in the minute to work on the prescribed reps as possible. Your score is the time it takes you to complete the out and back workout.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Four 4-Minute Rounds

40 Double Unders

20 Alternating Lunges

10 Handstand Push Ups

*Masters RX: Seated Dumbbell Presses (20/15)

Stimulus/Focus: Complete the work as quickly as possible. You will have the time remaining in the four-minute round to rest. You will repeat this workout four times and have four different scores.

Cool Down: Tabata Alternating Side Plank with Rotation

Warm up: Coach’s Choice

Strength/Skill: Back Squat

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 4 RFT (10 Minute Time Cap)

10 Dumbbell Box Step Overs (20″)(50/35)(35/20)

20 Alternating Dumbbell Snatches (50/35)(35/20)

*One dumbbell for both movements.

*Dumbbell can be held anyway you would like for the step overs, but a full grip on the handle must be maintained.

Stimulus/Focus: Try to complete the box step overs without putting the dumbbell down and the dumbbell snatches with no more than one break.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 25 Minute AMRAP

250m Row/225m Row

10 Hand-Release Push-Ups

200m Run

20 Ab Mat Sit Ups

Stimulus/Focus: Find a steady pace in this workout with a long time domain. Focus on good form. Aim for 6 rounds.

Cool Down: Tabata Hangs

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: Partner Deadlift

1 x 1

Stimulus/Focus: You have 20 minutes to get AHAP with a partner on the partner deadlift.

WOD: 14 Minute Partner Valentine’s Day AMRAP

*One partner works, one partner holds the plank.

14 Deadlifts

14 Strict Push Ups

14 Hang Power Cleans

14 Step Lunges

14 Power Snatch

14 Mountain Climbers

14 Back Squats

14 Ab Mat Sit Ups

14 Push Press

14 Burpees

*Male Teams: 115/75

*Coed Teams: 95/65

*Female Teams: 75/55

Stimulus/Focus: Have fun with a Valentine’s Day Partner WOD!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Three 5-Minute Rounds

*Each round for time.

25 Wall Balls (20/14)(14/10)

50 Double Unders

25 Box Jump (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: Complete the work as quickly as possible. You have the remainder of the five minute cap to rest before repeating. You will complete this 3 times and have 3 separate scores.

Cool Down: 50 Partner Ab Mat Wall Ball Passes Over the Box

Warm up: Coach’s Choice

Strength/Skill: Push Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 4 Rounds (20 Minute Cap)

12/9 Calorie Row

12 Handstand Push Ups

*Masters RX: Seated DB Press (20/15)

12/9 Calorie Bike (Assault/Erg)

12 Pull Ups

*RX+: Strict HSPUs and pull ups

Stimulus/Focus: Try to keep your gymnastics in one to two sets each time. Push hard on the machines. Make sure to do the assault bike twice and the bike erg twice.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions