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

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 Partner AMRAP (You Go, I Go Format)

10/7 Calorie Row

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

Stimulus/Focus: This workout will be taxing on your forearms and grip. Try to push hard in each round since you’ll have time to rest before repeating. Aim for 5-7 rounds each.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

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

WOD: 4 Rounds (16 Minute Time Cap)

5 Wall Walks

10 Deadlifts (155/105)(105/80)

15 Toes to Bar

20 Alternating Lunges

Stimulus/Focus: This workout will be taxing on the legs and shoulders. Scale the weight as needed. It should be light enough to go unbroken, but will likely be done in singles to save your grip for T2B. Scale reps on wall walks and toes to bar before scaling the movements.

Cool Down: 3 Rounds

100 Meter Run

20 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep.

Snatch: 10 x 1

Stimulus/Focus: Use 85% of your heaviest from today. Complete one rep every 30 seconds for 5 minutes.

WOD: 4 Rounds (15 Minute Cap)

21 Double Unders

15 Kettlebell Swings

9 Snatches (115/75)(75/55)

Stimulus/Focus: Strive to complete your double unders and kettlebell swings unbroken. Quick singles may be the best option for the snatches.

Cool Down: 3 Rounds

5 Strict Pull Ups

5 Strict Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Rope Climb: Spend 10 Minutes Working the Skill

WOD: For Time (25 Minute Cap)

27-24-21-18-15-12-9-6-3

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

Strict Push Ups

Ab Mat Sit Ups

*Complete one rope climb after each round of ab mat sit ups for a total of 9 rope climbs.

Stimulus/Focus: Maintain good form form on all movements. Focus on efficiency on your rope climbs.

Cool Down: 3 Rounds

10 Superman Holds (2-Second Count)

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

Stimulus/Focus: Spend 20 minutes finding your current 1 RM.

WOD: 20 Minute GAFAP

6 – 12 – 18 – . . .

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

3 – 6 – 9 – …

Burpees to Target (6″)

Stimulus/Focus: This will be a cardiovascular grind. The increasing rep scheme and long time domain will be challenging. Find a pace and settle into it.

Cool Down: Tabata Handstand 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!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP.

Power Clean: 10 x 1

Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep every 30 seconds for 5 minutes.

WOD: 20 Minute Partner AMRAP (You go, I go Format)

3 Burpees

2 Power Cleans (115/75)

1 Strict Pull Up

RX+: Inverted Burpees, (155/105), bar muscle up

Stimulus/Focus: Have fun with a friend on Friday! Choose scales that do not slow you down and just keep moving!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

1 x 1

Stimulus/Focus: Spend 20 minutes finding your 1 rep max.

WOD: 4 Rounds for Time (16 Minute Cap)

400 Meter Run

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

2 Ring Muscle Ups

Stimulus/Focus: Push hard on the runs each time. Try to go unbroken on the work.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Sumo Deadlift

5 x 4 x 3 x 2 x 1

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

WOD: 3 Minute AMRAP

10/7 Calorie Row

7 Deadlifts (135/95)(95/65)

Rest 2 Minutes

3 Minute AMRAP

10/7 Calorie Assault Bike/Bike Erg

7 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

*One round with the assault bike and one with the erg.

*Repeat both AMRAPs (ABAB)

Stimulus/Focus: Push hard in each three minute AMRAP. You will complete each one twice. You will have four separate scores.

Cool Down: Tabata Plank Holds