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 + Hang Clean

Stimulus/Focus: Spend 10 minutes getting AHAP in this complex.

Power Clean + Hang Clean

10 x 1

Stimulus/Focus: Complete one rep at 85% EMOM for 10 minutes.

WOD: 3 RFT (15 Minute Cap)

20 Box Jump Overs (24/20)

5 Strict Pull Ups

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

5 Strict Pull Ups

Stimulus/Focus: Try to go unbroken on the box jumps and wall balls. Choose a challenging scale for the pull ups if you don’t have strict mastered.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)

A) AMRAP

500m Row

Max Alternating Single Arm Devils Press (50/35)(35/20)

B) AMRAP

1000m Bike Erg

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

C) AMRAP

400m Run

Max Alternating Single Arm Dumbbell Clean and Jerk (50/35)(35/20)

D) AMRAP

25/20 Calorie Assault Bike

Max Dumbbell Overhead Squat (50/35)(35/20)

*Left Arm 1st Round/Right Arm 2nd round

Stimulus/Focus: Push hard on the cardio movements in order to accumulate working reps. The dumbbell reps are the only ones that count in your score. You’ll go through this sequence twice and have a separate score to enter for each of the eight rounds.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 4 x 3 x 2 x 1

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

WOD: Partner DT You Go I go

*10 RFT-5 Rounds Each (20 Minute Cap)

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

RX: (155/105)(105/70)

Stimulus/Focus: The weight should be challenging. Attempt to do each movement unbroken or in two sets. Scale weight to make this possible.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Stimulus/Focus: Spend 10 minutes working skills on the rings.

WOD: 10 Rounds for Time (25 Minute Cap)

200 Meter Run

20 Ab Mat Sit Ups

2 Ring Muscle Ups

Stimulus/Focus: Run hard on the run and move quickly on the sit ups. Choose challenging scales on the rings and focus on good movement.

Cool Down: 3 Rounds

15 GHD Extensions

30 Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Thruster

5 x 5 x 5 x 5 x 5

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

WOD: 15 Minute AMRAP

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

12 Alternating Dumbbell Overhead Lunges (50/35)(35/20) *6 per side

12 Toes to Bar

Stimulus/Focus: This should be a challenging workout. Try to take short breaks between movements and keep moving. Aim for 5 rounds.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

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: Snatch

5 x 4 x 3 x 2 x 1

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

WOD: For Time (20 Minute Time Cap)

21 Pull Ups

15 Handstand Push Ups

9 Snatch (95/65)(65/45)

*Rest 2 Minutes

21 Handstand Push Ups

15 Snatches (95/65)(65/45)

9 Pull Ups

*Rest 2 Minutes

21 Snatches (95/65)(65/45)

15 Pull Ups

9 Handstand Push Ups

Stimulus/Focus: Treat each part as a separate sprint. Try to do big sets of work.

Cool Down: 4 Rounds

10 GHD Sit Ups

5 Bike Calories

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

WOD: 4 RFT (30 Minute Time Cap)

400 Meter Run

40 Alternating Lunges

40 Ab Mat Sit Ups

4 Rope Climbs

Stimulus/Focus: Push hard on the run. Complete the lunges and sit ups without breaking. Focus on efficiency on the rope climbs.

Cool Down: 4 Rounds

10 GHD Extensions

10 Air Squats

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5 x 5 x 5 x 5

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

WOD: For Time (15 Minute Cap)

100 Floor Press (95/65)(65/45)

*Every Minute Complete Three Burpees

100 Strict Push Ups

*Every Minute Complete Three Burpees

Stimulus/Focus: These three movements are very similar. Complete short sets and take quick breaks to avoid muscle failure and get in as much work as you can within the minute. Execute the burpees quickly so you can get started back to completing the required resp.

Cool Down: 3 Rounds

10 Ring Rows

20 Flutter Kicks