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: Pause Push Jerk

3 x 3 x 3 x 3 x 3

Hold each rep in the catch position for 3 seconds.

Stimulus/Focus: Start at 60% of your push jerk 1 RM. Get AHAP. Lift on a 2-minute clock. Make sure to hold the pause in the catch position for three seconds for each rep.

WOD: On a 34-Minute Clock:

Minute 0: 400 Meter Run

Minute 4: 800 Meter Run

Minute 12: 1200 Meter Run

Minute 22: 1600 Meter Run

Stimulus/Focus: Complete each run as quickly as possible to give yourself as much time to rest as you can. Enter the time it took to complete each run in your score (four separate scores).

Cool Down: 400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Power Clean

1 x 1 x 1 x 1 x 1 x 1

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

WOD: 3 RFT (15 Minute Time Cap)

15/12 Calorie Row

12 Power Cleans (135/95)(95/65)

9 Burpees

Stimulus/Focus: This will be a cardio grind. Complete the snatches in 2-3 sets and find a steady pace on the row and burpees.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Left)

20 Ab mat Sit Ups

25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Right)

10 Pull Ups

Stimulus/Focus: Attempt to complete all work unbroken. Aim for 6 rounds.

Cool Down: Tabata Side Plank with Rotation

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

6 x 4

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: 16 Minute AMRAP

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

9 Dumbbell Hang Power Cleans (50/35)(35/20)

6 Dumbbell Push Jerks (50/35)(35/20)

Stimulus/Focus: Use two dumbbells for each movement. Aim to complete each movement unbroken (leading into the next movement). Strive for 8 rounds.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Kettlebell Skill Work

WOD: 6 RFT (24 Time Minute Cap)

400 Meter Run

15 Hang Kettlebell Snatches (Left)

15 Hang Kettlebell Snatches (Right)

Stimulus/Focus: Push hard on the run. Complete the KB hang snatches in two sets or unbroken.

Cool Down: 3 Rounds

5 Calorie Row

10 KB Goblet Squat

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 3

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

WOD: 4 RFT (24 Minute Time Cap)

30 Hand Release Push Ups

20 Front Squats (115/75)(75/55)

20 Push Press (115/75)(75/55)

30 Ab Mat Sit Ups

Stimulus/Focus: Focus on good form on your push ups. Try to complete the front squats and push press in two sets each.

Cool Down: 500 Meter Row

Warm-Up: Coach’s Choice

Strength/Skill: Shovel Deadlift

1 x 1

Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. You must execute this bilaterally to record the weight.

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

Deadlifts (225/155)(155/105)

Burpee Box Jump (24/20)

Toes to Bar

*Masters may step up. Everyone must step down.

Stimulus/Focus: Find a steady pace and just keep moving. Deadlifts will likely be in singles. Try to do bigger sets of toes to bar.

Cool Down: 3 Rounds

5 Barbell Rollouts

10 Jump Lunges

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 20 Minute AMRAP

400 Meter Run

50 Air Squats

2 Ring Muscle Ups

Stimulus/Focus: Find a steady pace and just keep moving through this AMRAP. Choose a challenging scale for ring muscle ups. Try to string them together if possible. Aim for 4-5 rounds.

Cool Down: Tabata Runners Stretch