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: 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

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 2 x 1 x 2 x 3

Stimulus/Focus: Choose your own weights to get the highest total pounds lifted that you can! If you miss a set, you cannot reattempt it or count it. Lift on a 2-minute clock. You will enter your heaviest single here. Below you will enter your total pounds lifted for successful sets.

Total Pounds Lifted in Strength (Successful Sets)

WOD: Four 4-Minute Rounds

60 Double Unders

12 Burpees

6 Knees to Elbow

Stimulus/Focus: Sprint through this work as quickly as possible. Give yourself as much time to rest as you can before beginning again. You will have four separate times.

Cool Down: 2 Rounds for Quality

20 Seconds Arch Hold

20 Seconds Hollow hold

20 Seconds Side Plank with Rotation (L)

20 Seconds Side Plank with Rotation (R)

Focus on a strong midline and always keep your glutes engaged.

Warm up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2

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

WOD: 6 Rounds (90 Seconds Work/60 Seconds Rest)

100 Meter Run

Max Power Cleans in Remaining Time (135/95)(95/65)

RX+: (185/135)(135/95)

Stimulus/Focus: Accumulate as many reps as power cleans as possible after your runs. Try to work the entire time. They are the only reps that count and you have 60 seconds to rest before repeating. You will have a separate score for each of the six rounds.

Cool Down: Tabata Plank 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: Hang Power Snatch + Power Snatch

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 60% of your 1 RM power snatch and get AHAP. Lift on a 2-minute clock.

WOD: 7 RFT (21 Minute Time Cap)

21 Slam Balls (30/20)(20/15)

14 Burpees

7 Toes to Bar

Stimulus/Focus: Try to do all your work unbroken. This will be extremely taxing on the shoulders. Rest between each movement.

Cool Down: 4 Rounds

10 Superman Holds

5 Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Romanian Deadlift (RDL)

8 x 8 x 8 x 8

Stimulus/Focus: Start at 50% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock.

WOD: 16 Minute AMRAP

16 Alternating Kettlebell Snatches (1.5/1)(1/25#)

8 Shuttle Runs (Down and Back)

Stimulus/Focus: Aim to complete your stanches without breaking. Strive for 8-12 rounds.

Cool Down: 2 Rounds

200 Meter Farmer’s Carry

10 Goblet Squats

Warm up: Coach’s Choice

Strength/Skill: Thruster

5 x 3

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

WOD: Fran

21-15-9

Thrusters, 95# / 65#

Pull-ups

Cool Down: 4 Rounds

15 GHD Sit Ups

5 Assault Bike Calories