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: Power Clean

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70%. These should be a series of 3 quick singles. Drop from the top each time and quickly reset for the next rep. Increase weight each round if possible. Lift on a 2-minute clock.

WOD: Five 4-Minute Rounds-Each for Time

20 Alternating Pistols

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

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

Stimulus/Focus: Move through the work as quickly as possible to give yourself time to rest before going again. Attempt to do all work unbroken.

Cool Down: Tabata Seated Knees to Elbow

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

4 x 4 x 4 x 4

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

Strength Metcon: Five 2-Minute Rounds

ME Unbroken Reps @ 90%

ME Unbroken Reps @ 80%

ME Unbroken Reps @ 70%

ME Unbroken Reps @ 60%

ME Unbroken Reps @ 50%

*Percentages are from today’s heaviest set of four.

Stimulus/Focus: Complete as many unbroken reps as you can each round. Change weight and wait for the next two minutes to begin. You will have a rep count for each of the five rounds.

WOD: 10 Minute AMRAP

10 Deadlifts

10 Alternating Front Rack Lunges

10 Push Press

*RX: (95/65)(65/45)

Stimulus/Focus: Aim to complete each round of work unbroken. If needed take a quick break after the 9th deadlift and then try to complete the rest unbroken.

Cool Down: Tabata Overhead Barbell Hold

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

WOD: 32 Minute AMRAP

25 Double Unders

20 Ab Mat Sit Ups

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

10 Toes to Bar

5 Handstand Push Ups

Stimulus/Focus: Try to do all work unbroken. Aim for 8-10 rounds.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength: Floor Press

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 10 Rounds For Time (20 Minute Cap)

2 Wall Walks

4 Strict Pull Ups

6 Shuttle Runs

Stimulus/Focus: Aim to complete all work unbroken and with minimal rest between movements. Take a short break after each round. Strive to complete each round in less than 2 minutes.

Cool Down: 3 Rounds

10 GHD Sit Ups

20 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Push Press + Power Jerk

10 Minutes to Find 1 RM

Stimulus/Focus: Use 10 minutes to find your heavy complex.

Push Press + Power Jerk

10 x 1

Stimulus/Focus: Use 90% of your heaviest from the day. Complete one complex EMOM.

WOD: 4 Rounds 3 Minutes Work/1 Minute Rest

3 Minute AMRAP

3 Hang Squat Cleans (135/95)(95/65)

6 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

9 Strict Push-Ups

Stimulus/Focus: Each round is a separate AMRAP with a separate score. Push hard in each 3 minutes. You have 1 minute to rest between each 3-minute AMRAP. Try to complete all work unbroken if possible.

Cool Down: Tabata Shoulder Taps

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: Review the Movements and Get Set Up to Workout!

WOD: 12 Days of Christmas

1 – Wall Walk

2 – KB Swings (1.5/1)(1/25#)

3 – Pull Ups

4 – Wall Balls (20/14)(14/10)

5 – HRPUs

6 – Slam Balls (30/20)(20/15)

7 – Ab Mat Sit Ups

8 – G20 (45/25)(25/15)

9 – Burpees

10 – Med Ball Cleans (20/14)(14/10)

11 – T2B

12 – Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: This workout will make you think while you work! It goes like the song. You’ll do 1wall walk, then 2 KB swings, then 1 wall walk, then 3 pull ups, 2 kb swings, and 1 wall walk. You will end with 12 goblet squats all the way down to 1 wall walk.

Cool Down: Athletes’ Choice

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: Front Squat

10 x 5

Stimulus/Focus: Use your bodyweight for all sets. Lift on a 90-second clock.

WOD: 15 Minute AMRAP

30 Double Unders

20 Alternating Dumbbell Hang Power Snatch (50/35)(35/20)

10 Ring Dips

Stimulus/Focus: Find a steady pace and keep moving. Try to do the dubs and snatch unbroken.

Cool Down: Tabata Plank Holds