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: Thruster

5 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

15-12-9-12-15

Thrusters (75/55)(55/35)

Burpees

Stimulus/Focus: This is going to be a cardio grind! The light weight should allow you to complete all reps unbroken and keep moving. The out and back rep scheme will be challenging mentally.

Cool Down: 3 Rounds

5 Strict Pull Ups

10 V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Pull-ups

5 x 3 Minutes

Stimulus/Focus: There will be five 3-minute rounds. Complete a set of max effort unbroken reps. Rest the remaining time. You will enter 5 separate scores.

WOD: 20 Minute AMRAP

20 Goblet Lunges (1.5/1)(1/25#)

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

2 Bar Muscle Ups

Stimulus/Focus: Try to complete all reps unbroken. Choose a gymnastics scale that is challenging for you.

Cool Down: 3 Rounds

100 Meter Farmers Carry (KB from WOD)

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (12 Minute Time Cap)

10 Deadlifts (165/115)(115/75)

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

30 Double Unders

Stimulus/Focus: Complete all reps unbroken if possible. The weight should me light to moderate on the deadlift.

Cool Down: 50 Wall Ball Ab Mat Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

2 x 2 x 2 x 2 x 2

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

WOD: For Time (18 Minute Time Cap)

400 Meter Run

15 Toes to Bar

30 Push Jerks (115/75)(75/55)

800 Meter Run

30 Push Jerks (115/75)(75/55)

15 Toes to Bar

400 Meter Run

Stimulus/Focus: Push hard on the runs! Complete the work in 2-3 sets each.

Cool Down: 3 Rounds

5 Ring Rows

10 Jump Lunges

Warm-Up: Coach’s Choice

Strength/Skill: Hang Power Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

10 Minute EMOM

Minute 1: 1 Hang Power Clean (@ 70%)

Minute 2: 2 Hang Power Clean (@ 70%)

Add a rep each minute until minute 10 (10 reps). If you cannot complete the prescribed reps, maintain the last number completed. Your score will be the last round you complete successfully.

Stimulus/Focus: Push yourself to see how far you can make it in this EMOM!

Enter the weight used for the power clean EMOM.

WOD: For Time (15 Minute Cap)

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

Dumbbell Hang Power Clean (35/20)(20/15)

Dumbbell Box Step Over (35/20)(20/15)

*24/20 Inch Box

*2 DBs (Must maintain a full grip on the handle)

Stimulus/Focus: Strive to do big sets of work–taking no more than one break in the bigger rounds and going unbroken on the smaller rounds.

Cool Down: Tabata Couch Stretch

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: Shoulder Press

5 x 4 x 3 x 2 x 1

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

Five 2-Minute Rounds: Max Effort Unbroken Shoulder Press Reps at 70% of 1 RM from Today

Stimulus/Focus: Use 70% of your heaviest from today. You have two minutes to get an unbroken set of shoulder presses and rest the remaining time. You will have a rep count for each round.

WOD: 3 RFT (16 Minute Cap)

400 Meter Run

50 Double Unders

25 Strict Push Ups

Stimulus/Focus: Push hard on the run and aim to complete the double unders unbroken or in two sets. Focus on maintaining good form on your push ups.

Cool Down: 3 Rounds

20 Second Achilles Wall Stretch Per Side

5 Wall Angels

Warm-Up: Coach’s Choice

Strength/Skill: Sumo Deadlift

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep.

WOD: Chipper for Time (30 Minute Time Cap)

100 Air Squats

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

80 Alternating Lunges

70 Plate Ground to Overheads (45/25)(25/15)

60 Ab Mat Sit Ups

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

40 Burpees

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

20 Chest to Bar

10 Single-Arm Overhead Kettlebell Squats (1.5/1)(1/25#)(5 Left/5 Right)

Stimulus/Focus: Chipper time! Find a steady pace and just keep moving!

Cool Down: Athlete’s 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!