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: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: 8 Minute AMRAP

200 Meter Run

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

30 Double Unders

*Rest 4 Minutes Before Next AMRAP.

8 Minute AMRAP

100 Meter Run

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

15 Double Unders

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Five 3-Minute Rounds

Max Effort Unbroken Floor Press (50% of 1 RM)

Stimulus/Focus: Use 50% of your most recent 1 RM. The bar will come from the rack for each round. You may pause in the top for a second or two, but there cannot be any pause in the bottom. Once a set breaks, rerack the bar and wait until the next round starts. You’ll have five separate rep counts-one per round.

WOD: For Time (25 Minute Cap)

800 Meter Run, Then:

25 Rounds

2 Pull Ups

4 Strict Push Ups

6 Air Squats

Then, 800 Meter Run

Stimulus/Focus: Focus on quick transitions and unbroken work.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: Twelve 3-Minute Rounds

A) For Time

200m Run

10 Burpees

1 Rope Climb

B) For Time

500m Bike Erg

10 Burpees

1 Rope Climb

C) For Time

250m Row

10 Buprees

1 Rope Climb

D) For Time

15 Assault Bike Calories

10 Burpees

1 Rope Climb

Stimulus/Focus: This will be a cardio grind. Strive to have 30-60 seconds to rest each round. You will rotate through the four workouts three times each. You will have a separate time for each one.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Clean and Jerk

1 x 1

Stimulus/Focus: Review all styles of cleans and jerks. Then, spend 20 minutes to find your heaviest clean and jerk (any style).

WOD: 5 Rounds (18 Minute Cap)

10 Clean and Jerks (135/95)(95/65)

15 Toes to Bar

20 Wallballs (20/14)(14/10)

Stimulus/Focus: Singles on the c&j, two to three sets on toes to bar, and unbroken on the wall balls should be your goal throughout this workout. Choose scales that allow for this.

Cool Down: 3 Rounds

15 GHD Extensions

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: Thruster

1 x 1

Stimulus/Focus: Spend 15 minutes finding a 1 RM thruster.

WOD: Four 4-Minute Rounds

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

15 Toes to Bar

9 Thrusters (95/65)(65/45)

*Rest the remainder of the time.

Stimulus/Focus: Try to do all work in no more than to sets for each movement.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Front Rack Reverse Lunge

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start at a weight you can manage completing 10 reps (alternating). These will come out of the rack. Try to increase weigh each round. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

12/8 Calorie Row

12 Alternating Lunges

12 Burpees

Stimulus/Focus: Find a good pace and just keep moving. Take minimal breaks between the movements.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP across the six sets. These will be drop and go reps. Focus on the quick and safe reset each time.

WOD: 4 RFT (16 Minute Cap)

50 Double Unders

30 Ab Mat Sit Ups

10 Power Snatches (75/55)(55/35)

Stimulus/Focus: This will be tough cardiovascularly. Find a pace and just keep moving.

Cool Down: 3 Rounds

10 Strict Push Ups

10 Bike Calories

Warm up: Coach’s Choice

Strength/Skill: 4-Position Deadlift

1 x 1

One inch off the floor, below the knee, above the knee, hips.

Stimulus/Focus: Spend 20 minutes getting as heavy as possible on the 4-position deadlift for one complete rep. The rep starts on the floor, lift one inch, then to below the knee, then above the knee, then full extension at the hips. Repeat this on the way back to the floor to complete the rep. Each position is a one-second pause.

WOD: Conditioning

21-18-15-12-9-6-3 (18 Minute Time Cap)

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

Weighted Box Steps Overs (50/35)(35/20)

*20″ for Male/Female RX

*Two dumbbells for both movements.

Stimulus/Focus: This workout will be a challenge on grip and will be heavy on the box step overs. Break work as needed, but keep breaks short.

Cool Down: 2 Rounds

100 Meter Farmer’s Carry (Both DBs)

100 Meter Run