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: Push Press

10 x 10

Stimulus/Focus: Strive to use 60% of your 1 RM for all sets. Lift on a 2-minute clock.

WOD: 25-20-15-10-5 For Time (20 Minute Cap)

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

Box Jumps (24/20)*Masters may step up.

*Run 400 Meters at Each (-) (total of 4 runs)

Stimulus/Focus: Try to complete slam balls unbroken and find a steady pace on the box jumps and runs. Take short breaks when needed.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Front Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

Strength Metcon: 5 Rounds For Total Reps

Minute 1: Max Effort Reps at 90% of Heaviest Today

Minute 2: Rest and Change Weights

*Decrease weight each round: 90%, 80%, 70%, 60%, 50%

Stimulus/Focus: Work as much as you can during the minutes of work. You have a 1:1 work rest ratio. The reps do not have to be unbroken. You will have a separate score for each round.

WOD: Five 2-Minute Rounds

7 Pull Ups

7 Front Squats (135/95)(95/65)

7 Handstand Push Ups

RX+: C2B, (185/135)(135/95), Strict HSPUs

Stimulus/Focus: This work should be completed as quickly as possible. The only rest you have is the time it takes to complete the 21 reps. Strive to complete all work unbroken with minimal rest in between movements.

Cool Down: Tabata Hollow Rock Holds

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

Spend some time working the skill!

WOD: Partner Chipper for Time (45 Minute Time Cap)

100 Calorie Row

90 Air Squats

80 Burpees

70 Alternating Lunges

60 Toes to Bar

50 Assault Bike Calories

40 Ring Rows

30 Seated Knees to Elbow

20 Ring Dips

10 Rope Climbs

Stimulus/Focus: Split work however you would like. One partner works at a time. Have fun with a friend!

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 4 x 3 x 2 x 1

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

WOD: 20 Minute AMRAP

80 Double Unders

50 Ab Mat Sit Ups

20 Alternating Dumbbell Power Snatch (50/35)(35/20)

Stimulus/Focus: Aim for 3-5 rounds in this workout.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a three minute clock.

WOD: 10 RFT (15 Minute Cap)

5 Shuttle Runs

10 Strict Push Ups

Stimulus/Focus: Move quickly on your runs. Focus on your form in push ups, but strive to do them unbroken if you can.

Cool Down: 4 Rounds

5 Strict Pull Ups

100 Meter Row

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

2 x 2 x 2 x 2 x 2

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

WOD: 16 Minute EMOM

Minute 1: ME Snatches (115/75)(75/55)

Minute 2: Max Effort Burpees Over the Bar (Lateral)

Stimulus/Focus: Get as many reps in as you can each minute. The only rest time you have is what you give yourself. You will have one total rep count score.

Cool Down: Tabata Bar Hangs

Warm up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 minutes on the rings.

WOD: 20 Minute AMRAP

400 Meter Run

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

4 Ring Muscle Ups

Stimulus/Focus: This workout will task you cardiovascularly and then fatigue your shoulders before requiring you to complete advanced ring work. Find a scale that challenges you.

Cool Down: Tabata Diagonal Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

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

WOD: 5 Rounds (3 Minutes Work/1 Minute Rest)

10 Deadlifts (225/155)(155/105)

10 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

*RX+: (275/185)(185/135) and 30/24

Stimulus/Focus: This will be challenging on the legs. Find a steady pace and keep moving. You will have a rep count for each of the five rounds.

Cool Down: Tabata Alternating Banded Achilles and Hamstring Stretches