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

Stimulus/Focus: Spend 20 minutes to find a new 1 rep max!

WOD: For Time (30 Minute Cap)

40 Pull-Ups

40 Burpees

20 Power Snatches

Rest 3 Minutes

30 Pull-Ups

30 Burpees

15 Power Snatches

Rest 2 Minutes

20 Pull-Ups

20 Burpees

10 Power Snatches

RX: (115/75)(75/55)

Stimulus/Focus: This is going to be a long grind. Find a pace and just keep moving through each round. You will have one total time, which will include your required breaks.

Cool Down: Athlete’s Choice! Happy Friday!

Warm-Up: Coach’s Choice

Strength/Skill: Death By Deadlifts

Perform 1 deadlift the first minute, 2 deadlifts the second minute, etc. Continue until you can’t complete the required reps during the minute.

RX: (95/65)(65/45)

RX+: (185/135)(135/95)

WOD: 10 Minute AMRAP

10 Sumo Deadlift High Pulls

10 Dumbbell Box Step Overs

♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box

♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box

Masters: (65/45) and (20/14)

Stimulus/Focus: Try to complete each movement unbroken. The prescribed weights are light and the time domain is short, so you should be able to maintain a quick pace. Aim for 6-8 rounds.

Cool Down: Tabata Mountain Climbers

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: For Time (30 Minute Cap)

1,000-Meter Row

400-Meter Dumbbell Farmers Carry

200-Foot Handstand Walk

100-Meter Dumbbell Front-Rack Lunge

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Masters: (35/20)

Stimulus/Focus: Choose scales, progressions, and weights that are challenging for you. Let yourself have time to struggle through hard things. That is why there is a 30 minute cap.

Cool Down:

ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

6 x 6

Stimulus/Focus: All lifts will will be at 75%. Lift on a 3-minute clock.

WOD: 4 Rounds For Time (15 Minute Time Cap)

400 Meter Run

50 Air Squats

Stimulus/Focus: Run hard and focus on good form on your air squats.

Cool Down: 50 Ab Mat Sit Ups

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 Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Set of 5 reps at 75% and increase weight as the reps decrease. Work to a heavy single to finish the week! Lifts will be on a 2-minute clock.

WOD: 5 RFT (15 Minute Cap)

35 Double Unders

10 Burpees

200 Meter Run

Stimulus/Focus: This is going to be a cardiovascular push. Treat it like a sprint!

Cool Down: 3 Rounds

10 Plank Knees to Elbow

10 V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 21-15-9 For Time (10 Minute Cap)

Front Squats (205/145)(145/100)

Chest to Bar

Stimulus/Focus: This is a heavy workout. If scaling, choose a weight that will allow you to complete each round of front squats in three sets. Choose a challenging gymnastics progression and try to do sets of three.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP. Use objects other than a barbell-dumbbells, kettlebells, wall balls, slam balls, etc.

WOD: 8 Minute AMRAP:

8 Kettlebell Goblet Squats

8 Handstand Push-Ups

*Rx (2/1.5)(1.5/1)

Master: Seated DB Presses (20/15)

Stimulus/Focus: The weight should challenge you. Strive for 6 rounds.

Cool Down: Alternating Tabata

Superman Holds

Hollow Rock Holds

Warm-Up: Coach’s Choice

Strength/Skill: Power Clean – 1 x 1

Stimulus/Focus: Spend 10 minutes finding a heavy single.

Power Clean – 10 x 3

Stimulus/Focus: This should be a heavy set of 3! Ten minute EMOM. 3 power cleans at 80% of your heavy single for the day. Reps should be touch and go. Challenge yourself and be patient.

WOD: 18 Minute AMRAP:

400 Meter Run

30 GHD Sit-Ups

20 Box Jumps

10 Power Cleans

*Rx (205/145)(145/100) (24/20) Masters may step up. Everyone must step down.

Stimulus/Focus: This workout is supposed to be challenging. Choose a weight that forces you to do power cleans in singles. Those who are RXing the workout, have first right to the GHDs. If you are scaling and can’t get a GHD, sub in AMSUs.

Cool Down: Tabata Bar Hangs