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: Back Squat

3 x 3

Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.

WOD: 3 Rounds, each for time:

400 Meter Run

20 Toes to Bar

10 Deadlifts (225/155)(155/105)

*Alternate Row/Bike

*Rest 3 min between rounds.

Stimulus/Focus: This is a longer rep scheme so it will challenge you mentally. Find a steady pace and push through it. Strive to complete each round of work in the same amount of time.

Cool Down: 3 Rounds

5 Barbell Rollouts

100 Meter Run

Warm up: Coach’s Choice

WOD: Ten 3-Minute Rounds

20/15 Calories (Alternate Row/Bike)

15 Burpees to 6″ Target

Stimulus/Focus: Push as hard as possible. You want 30 seconds to rest before the next round starts. Scale reps as needed to get that rest time. Score is your total number of reps (calories and burpees). Yes, this means even if completed every time, females will get less reps than males. Click RX only if you complete all prescribed reps.

Cool Down: Tabata Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Back Rack Lunge

1 x 8

Build to a heavy set of 8. This will come from the rack. The lunges will be forward stepping in place and alternating.

Back Rack Lunge

3 x 8

Use 90% of your heaviest set of 8 for the day. Complete one set of 8 every 2 minutes for 3 sets.

WOD: Four 4-Minute AMRAPs

AMRAP A:

20 Alternating Dumbbell Snatches (50/35)(35/20)

20 Box Jump Overs (24/20)

*Masters can step over.

Stimulus/Focus: You will complete the two AMRAPs twice. You will rotate ABAB, spending 4 minutes at each one. There will be two minutes to rest between each. Your score will be total rounds and reps in each AMRAP for four separate scores. Strive for 2-3 in each one.

AMRAP B:

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

50 Double Unders

AMRAP A:

20 Alternating Dumbbell Snatches (50/35)(35/20)

20 Box Jump Overs (24/20)

AMRAP B:

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

50 Double Unders

Cool Down: Tabata Partner Wall Ball Over the Box Pass Ab Mat Sit Ups–The Longest Named Cool Down Ever! 🙂 Be careful . . . Taylor almost took Tanya out with one of these! 🙂

Warm up: Coach’s Choice

Strength/Skill: Review and refine the movements.

Gymnastics Strength: 9 Minute EMOM

Min 1: 8 Clapping Push-Ups + 20 Second Arch Rocks

Min 2: 4+4 Paused Pistols

Min 3: 8 Strict Toes to Bar

WOD: 4 RFT (12 Minute Cap)

4 Wall Walks

8 Burpee Pull-Ups

12 Dumbbell Front Squats (50/35)(35/20)

*Two Dumbbells*

RX+: 15 Meter Handstand Walk (25 feet out and back); Bar Muscle Ups (6 for males, 4 for females)

Stimulus/Focus: Scale reps and weight to keep rounds under 3 minutes each. No mixing and matching. Handstand walk needs to be in at least 5′ sections.

Cool Down: 3 Rounds

100 Meter Farmers Carry (Dumbbells from WOD)

100 Meter Sprint

Warm up: Coach’s Choice

Strength/Skill: Clean + Front Squat + Split Jerk

Build to today’s heavy of 1+1+1

Take 10 minutes to get the heaviest complex you can today. The clean is a full squat clean.

Clean + Front Squat + Split Jerk

3 x 1

Use 90% of today’s heavy. Complete one complex every 2 minutes for 3 rounds.

WOD: 15 Minute AMRAP

30/20 Calories

20 V-Ups

10 Push Press (135/95)

Stimulus/Focus: This is a longer rep scheme that you’ll have to grind through. Rotate to a different machine each time for your calories. Try to get in a row, bike erg and assault bike, but if what you need is taken, just go for something else. Focus on form for your v-ups. Your push press should be heavy and may need to be completed in two sets. Aim for 3-5 rounds.

Cool Down: Alternating Tabata

*Ring Rows

*Superman 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: Review the Movements and Get Ready to Lift Heavy!

WOD: The Other Total

Clean

Bench Press

Overhead Squat

Stimulus/Focus: This is one we didn’t do in January. Time to set a new benchmark for a lot of you. You’ll have 15 m0inutes for each movement. Bench press will be done as floor press. The clean is a full squat clean. The overhead squat will come out of the rack.

Cool Down: Athletes’ Choice

Warm-up: Coach’s Choice

Strength/Skill: Jump Rope Skill Practice: Singles, Doubles, Triples, and Crossovers!

WOD: Annie

50-40-30-20-10

Double-unders

Sit-ups

Stimulus/Focus: An absolute burner! Just settle in, and breath when it’s over. Compare your score to January’s if you have one.

WOD 2: Max Effort 2k Row

Stimulus/Focus: This row should be considered a “max effort” event. Pull hard, and stay braced, it’ll be over before you know it! Compare your score to January’s if you have one.

Cool Down: 3 Rounds:

100m Run

15 GHD Extensions

Warm-up: Coach’s Choice

WOD: Cindy

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

Stimulus/Focus: Compare to your score from the first week of January if you have it.

WOD 2: Max Effort 1-Mile Run

There will be five minutes of rest after Cindy before you start the run.

Cool Down: Athlete’s Choice