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: Clean

2 x 2 x 2 x 2 x 2

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

WOD: 10 Rounds for Time (20 Minute Cap)

10 Alternating Pistols

10 Handstand Push Ups

Stimulus/Focus: Choose scales that are challenging for you! Practice good movement with advanced gymnastics skills.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 5

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

WOD: For Time (15 Minute Cap)

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

Kettlebell Goblet Step Ups (1.5/1)(1/25#)

*20″ Box For Everyone

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

Stimulus/Focus: Try to do big sets of work–no more than one break per round in the longer rounds and unbroken in the shorter rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Spend 15 minutes working on the rig: Pull ups, toes to bar, knees to elbow, pull overs, bar muscle ups.

WOD: 20 Minute Partner AMRAP-You Go, I Go Format

125/100 Meter Row

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

1 Bar Muscle Up

Stimulus/Focus: Have fun with a friend! This is a short amount of work so you should be able to keep a fast pace. Choose a bar muscle up progression that is challenging for you. One athlete completes an entire round before the other athlete goes.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. Add result

WOD: 4 Rounds (2 Minutes Work/1 Minute Rest)

30 Double Unders

10 Deadlifts (135/95)(95/65)

Stimulus/Focus: Go unbroken and transition quickly. These are short sprints with a minute of rest in between them. You will have a separate score for each of them.

Cool Down: Tabata Achilles Stretches (on the wall}

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 1

Stimulus/Focus: Spend 20 minutes trying to find a heavy single.

WOD: 15 Minute AMRAP

12 Overhead Squats (95/65)(65/45)

9 Burpees Over the Bar (Lateral)

6 Toes to Bar

Stimulus/Focus: Try to complete the overhead squats and toes to bar unbroken. Find a steady pace on the burpees.

Cool Down: Tabata Superman 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: Push Press

4 x 4

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

WOD: 20 RFT (25 Minute Cap)

4 Air Squats

3 Push Ups

2 Alternating Lunges

1 Ring Muscle Up

Stimulus/Focus: This workout is a short rep scheme, but a lot of rounds. You should be able to set a quick pace and maintain it for the entire time. Focus on good, clean movement for each rep. Choose a muscle up progression that is challenging for you.

Cool Down: 2 Rounds

20 GHD Sit Ups

20 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2

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

WOD: 15 Minute AMRAP

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

15 Pull-Ups

15 Box Jumps (24/20)

Masters may step up. Everyone must step down.

RX+: (30/20)(20/14); chest to bar; 30/24

No mixing and matching RX and RX+

Stimulus/Focus: Find a steady pace and just keep moving through this AMRAP. Try to do your wall balls unbroken. Take short breaks on pull ups if needed.

Cool Down: Tabata Ab Mat Wall Ball Passes Over the Box

Warm up: Coach’s Choice

Strength/Skill: 9 Minute EMOM

Min 1: 30 Second Pike Hold on the Wall

Min 2: 30 Second Wall Facing Handstand Hold

Min 3: 30 Seconds Handstand Shoulder Taps

WOD: 12 Rounds (2 Min Work/1 Minute Rest)

A) AMRAP:

200m Run

Max Wall Walks

B) AMRAP:

250m/200m Row

Max Handstand Push Ups in Remaining Time

C) AMRAP:

500/450 Bike Erg Cals OR 10/7 Assault Bike Calories (*Alternate Bikes Each Round)

Max Distance Handstand Walk (5′ Sections = 1 Rep)

Stimulus/Focus: Cardio mixed with inverted practice. Push hard on the cardio components and then see what you can do on your hands. Choose scales that challenge you. You’ll have a separate rep count for each of 12 rounds.

Cool Down: 400 Meter Walk

50 Banded Face Pulls