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: Deadlift

8 x 8

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

WOD: Five 3-Minute Rounds

200 Meter Run

20 Alternating Lunges

2 Wall Walks

*Rest the remainder of the time

Stimulus/Focus: Push as hard as you can in each round to give yourself as much time to rest as possible.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep on each side. May use any weighted object.

WOD: 16 Minute EMOM

1 Turkish Get Up @70%

*Alternate Sides Each Minute.

Max Effort Ab Mat Sit Ups in Remaining Time

Stimulus/Focus: Your score for this workout is your total ab mat sit up rep count.

Cool Down: Tabata Down Dog

Warm up: Coach’s Choice

Strength/Skill: Clean Pull + Power Clean + Clean

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP.

Clean Pull + Power Clean + Clean

10 x 1

Stimulus/Focus: Complete one complex at 85% of your heaviest from today EMOM for 15 minutes.

WOD: 8 Minute GAFAP

1 Med Ball Clean (20/14)(14/10)

1 Shuttle Run

*2, 3, 4 . . .

Stimulus/Focus: This is a quick little AMRAP. Push hard the entire time. Focus on good form on the med ball cleans.

Cool Down: Tabata Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 5

Stimulus/Focus: Use 70% for all lifts. Work on cycling the bar. Lift on a 2-minute clock.

WOD: 21 – 15 – 9 Reps for Time

Burpees

Chest to Bar Pull Ups

Directly Into:

9 – 15 – 21 Reps for Time

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

Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: Treat each workout as sprint. Go as hard as you can. You will have one score-time to complete both workouts. There is a 15-minute time cap.

Cool Down: 3 Rounds

10 Standing Side Bends (Each Side)

20 Standing Oblique Twists

*Both movements with KB

100 Meter Run

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

WOD: Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box

Stimulus/Focus: Focus on leg drive in the row. Attempt to go unbroken on the deadlifts. Focus on opening on top of the box jumps (heads up!).

Strength/Skill: Front Squat

3 x 3 x 3 x 3 x 3

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

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GDH Extensions

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 70% of your 1RM. Get AHAP. Lift on a 2-minute clock.

WOD: 4 RFT (18 Minute Cap)

21/15 Calorie Bike Erg – 15/12 Calorie Assault Bike

15 Toes to Bar

9 Power Snatches (95/65)(65/45)

Stimulus/Focus: Alternate bikes each round. This workout will be extremely taxing on your grip. Try to complete big chunks of work each round.

Cool Down: Tabata Flutter Kicks

Warm up: Coach’s Choice

WOD: Jackie

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Stimulus/Focus: Benchmark #2! Focus on being efficient on the row, with strong, steady pulls, and lots of leg drive. Thrusters are light, and should be accomplished in no more than 3 sets. Aim for higher rep sets in pull ups with no more than 3 sets. Let’s hear that PR bell ring!

Strength/Skill: Push Press

5 x 5

Stimulus/Focus: Use 80% for all sets. Work on cycling the bar.

Cool Down: Tabata Single-Leg Glute Bridges (Alternate Sides)

*Dumbbell Optional

Warm up: Coach’s Choice

Strength/Skill: Jump Rope Skill Work: Spend 10 minutes working single unders, double unders, triple unders and crossovers.

WOD: 50 – 40 – 30 – 20 – 10 Reps for Time (35 Minute Time Cap)

Burpees

Alternating Goblet Lunges (50/35)(35/20)

Ab Mat Sit Ups

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

Stimulus/Focus: This will be a physical and mental grind. Find a steady pace and just keep moving.

Cool Down: 400 Meter Farmer Carry with dumbbell from the wod.