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: Get Ready to Run!

WOD: 5k Run

Stimulus/Focus: Benchmark time! Run fast!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4

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

WOD: For Time (20 Minute Time Cap)

10-9-8-7-6-5-4-3-2-1

Floor Press (Bodyweight)

Chest to Bar Pull Ups

Stimulus/Focus: This workout is a classic push-pull focus. RX requires floor press at your current bodyweight. The bar will come from the rack. You’ll have to work well with each other to find places to do your chest to bar pull ups. Aim to complete each round of work in no more than 2 sets. The long time domain will allow you time to struggle through a heavier bar and more advanced gymnastics movement.

Cool Down: 50 Ab Mat Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Pistol Practice

Spend 10 minutes working through various scales.

WOD: 20 Minute EMOM

Minute 1: Max Effort Russian Kettlebell Swings (2/1.5)(1.5/1)

Minute 2: Max Effort Alternating Pistols

Stimulus/Focus: Push hard in each minute. Find progressions, weights, and rep counts that challenge you.

Cool Down: Tabata Bar Hangs

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: 20 Minute AMRAP

5 Dumbbell Push Press (50/35)(35/20)

5 Knees to Elbows

100 Meter Run

Stimulus/Focus: This rep scheme is short and should allow you to complete reps unbroken and to transition quickly. Aim for 8-10 rounds. The run counts as 1 rep if you get out the door before time is called. You have to get back in the door before time is called for the whole round to count.

Cool Down: Tabata Russian Twists

Warm-Up: Coach’s Choice

Strength/Skill: Clean

5 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (16 Minute Time Cap)

15-12-9-12-15

Calorie Row

Cleans (115/75)(75/55)

Stimulus/Focus: This will be a cardiovascularly taxing workout. Find a steady pace and just keep moving. Completing the cleans in singles will save your grip for the row.

Cool Down: 3 Rounds

5 Ring Dips

5 Push 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: Snatch

3 x 3 x 3 x 3 x 3

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

WOD: 6 RFT (18 Minute Time Cap)

6 Snatches (115/75)(75/55)

36 Double Unders

Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. Go unbroken on double unders.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Rig Work: 10 Minutes to Work on Rig Skills

WOD: Jennifer

Complete as many rounds and reps as possible in 26 minutes of:

10 pull-ups

15 kettlebell swings

20 box jumps

F: 35-lb kettlebell, 20-inch box

M: 53-lb kettlebell, 24-inch box

Masters: 1/25# KB; Step Ups

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013

Stimulus/Focus: This is a benchmark workout. Push hard and see what you can do! Aim for 8-10 rounds.

Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from WOD

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

3 Burpee Box Step Overs (Bodyweight)

3 Dumbbell Deadlifts (50/35)(35/20)

6/6, 9/9, 12/12 . . .

Stimulus/Focus: Find a steady pace and just keep moving. Increase both movements by 3 reps each round.

Cool Down: Tabata Plank Knees to Elbow