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

1 x 3

Stimulus/Focus: Spend 10 minutes to find a heavy set of 3 touch and go reps.

Deadlift: 3 x 3

Stimulus/Focus: Complete three sets of three reps at 90% of your heavy for the day. Lift on a 90-second clock.

WOD: For Time (10 Minute Time Cap)

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1

Shuttle Runs

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

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

Stimulus/Focus: Complete all reps unbroken. Push hard on the shuttle runs. You’ll have any time left in the 10 minute cap to rest before starting the second workout.

For Time (10 Minute Time Cap)

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1

Shuttle Runs

2– 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2

Alternating Front Rack Lunges (50/35)(35/20)

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: 5 Rounds for Reps

1 Minute Max Reps Push Press @60% Current 1 RM

1 Minute Rest

*Repeat for a Total of 5 Rounds (10 Minutes)

Stimulus/Focus: Use 60% for all sets. Accumulate as many reps as possible in each minute. You will have five separate scores to enter. Enter the weight you used in notes.

WOD: For Time (25 Minute Cap)

42-36-30-24-18-12-6

Double Unders

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

Handstand Push Ups

7-6-5-4-3-2-1

Strict Pull Ups

*RX+: Strict HSPUs and Strict Chest to Bars

Stimulus/Focus: This workout will be taxing on the shoulders. Split work as needed to avoid muscular failure. Find challenging scales for each movement. The time cap should allow you to struggle through movements that are hard for you.

Cool Down: 3 Rounds

100 Meter Run

20 Candlestick Raises

Merry Christmas Team!

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Christmas Eve AMRAP

35 Minute Christmas Eve Partner AMRAP

Complete 24 reps of each of the following movements as many times as possible in 35 minutes. One partner works, one partner rests.

C: Chest to Bar Pull Ups

H: Hang Power Cleans (95/65)

R: Ring Dips

I: Inverted Burpees

S: Snatches (95/65)

T: Toes to Bar

M: Meter Row (500 Meters)

A: Ab Mat Sit Ups

S: Slam Balls (30/20)

E: Extensions (GHD)

V: V-Ups

E: Erg (Bike) Calories

Stimulus/Focus: Just a chance to get in a workout before Christmas! Scale as needed. Just move and have fun!

Cool Down: Partner’s Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

6 x 3

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

WOD: 3 Rounds (3 Minutes Work/2 Minutes Rest) (AMRAP)

3 Front Squats (135/95)(95/65)

6 Bar-Facing Burpees

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

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Bar Hops

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: Overhead Squat

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 (20 Minute Time Cap)

40 Double Unders

20 Ab Mat Sit Ups

5 Overhead Squats (135/85)(85/60)

Stimulus/Focus: This workout forces you to lift heavy while being cardiovascularly taxed. Choose a weight that is heavy for you.

Cool Down: 3 Rounds

10 Banded Good Mornings

10 2-Second Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4

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

WOD: This is a three-part WOD. The three 5-minute AMRAPs will have 2 minutes of rest between them.

5 Minute AMRAP

10 Floor Press (95/65)(65/45)

5 Strict Pull Ups

5 Minute AMRAP

10 Floor Press (115/75)(75/55)

5 Chest to Bar

5 Minute AMRAP

10 Floor Press (135/95)(95/65)

5 Pull Ups

Stimulus/Focus: Make sure to choose weights that get heavier and gymnastics movements that get easier in each round.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 minutes playing on the rings.

WOD: 30 Minute AMRAP

400 Meter Run (6 Laps Inside)

1 Ring Muscle Up

1000/900 Meter Bike Erg

1 Ring Muscle Up

500/450 Meter Row

1 Ring Muscle Up

25/20 Calorie Assault Bike

1 Ring Muscle Up

Stimulus/Focus: Thirty minutes is a long time domain. Find a steady pace and keep moving. Choose a muscle up progression that challenges you.

Cool Down: 400 Meter Walk