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: Shoulder Press

5 x 5

Stimulus/Focus: Use 75% for all five sets of five reps. Lift on a 2-minute clock.

WOD: Teams of 2 – You go, I go

10 Minute AMRAP

3 Strict Pull Ups

2 Alternating Dumbbell Snatch (50/35)(35/20)

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

2-Minute Rest

10 Minute AMRAP

1 Kettlebell Farmer’s Carry (2/1.5)(1.5/1)

2 Strict Handstand Push ups

3 Box Jumps (30/24)

Stimulus/Focus: One partner works while the other partner rests. Sprint your round. You will have a separate score for the two workouts. There will be two minutes to rest between workouts.

Cool Down: Partner Choice!

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 50% and get AHAP across the six sets of three tempo deadlifts. Each deadlift is a 5-second up and 5-second down. Lift on a 3 minute clock.

WOD: 10 Rounds for Time (18 Minute Cap)

6 Hang Power Cleans

9 Power Cleans

12 Deadlifts

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

RX+: (135/95)(95/65)

Stimulus/Focus: Try to go unbroken on your rounds if possible. If you cannot hold onto the barbell that long-take one break between movements.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP across the five sets of two. Lift on a 2-minute clock.

WOD: 4 Rounds 6 Minutes Work/2 Minutes Rest

A) AMRAP

15/12 Calorie Row

10 Ring Rows

5 Ring Dips

B) AMRAP

15/12 Calorie Bike (Alternate Erg/Assault)

10 Burpees

5 Ring Pull Ups

Stimulus/Focus: You’ll do each of these workouts twice (ABAB). You will work for 6 minutes and record your reps for that workout-yes, guys have more reps in a round than girls do. It is okay! Make sure you do the assault bike one round and the bike erg the other round.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Pause Back Squats

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 50% and get AHAP across the five sets of three. Pause for two seconds in the bottom of the squat. Lift on a 2-minute clock.

Paused Back Squat + Back Squat

10 x 1 +1

Stimulus/Focus: Using 80% of your heaviest set from strength, complete one pause squat + one regular back squat every thirty seconds for 5 minutes.

WOD: For Time (15 Minute Cap)

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

Back Squats (95/65)

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

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

Stimulus/Focus: Attempt to do each round unbroken. If needed, take one break in each of the bigger sets.

Cool Down: 3 Rounds for Quality:

12 V-ups

12 Sit-ups

12 Second Hollow Rock Hold

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: 30 Minute AMRAP

400 Meter Run

40 Double Unders

40 Alternating Bodyweight Lunges

40 Ab Mat Sit Ups

4 Rope Climb

Stimulus/Focus: Find a pace and keep moving. Thirty minutes is a long time domain! The run counts as one rep. If you get out the door before time expires, go ahead and finish the run and count the +1 rep. Aim for four rounds.

Cool Down: Tabata 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: Power Snatch

2 x 2 x 2 x 2 x 2

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

Power Snatch

10 x 2 Singles

Stimulus/Focus: Use 80% of your heaviest double from today. Perform two quick singles every 30 seconds for 5 minutes.

WOD: 5 RFT (18 Minute Cap)

30 Double Unders

20 Kettlebell Swings

10 Pull Ups

Stimulus/Focus: This will be grip intensive. Try to keep work unbroken or in no more than two sets for each movement.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 4 x 3 x 2 x 1

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

Strength Metcon: Minute 1: ME Front Squats @ 90%

Minute 2: Rest and Change Weight

*Repeat for 5 total rounds (90%, 80%, 70%, 60%, 50%)

Stimulus/Focus: These reps will come from the rack. They do not have to be unbroken. You will have a rep count for each of the five working minutes.

WOD: 10 Minute GAFAP

1 Slam Ball (30/20)(20/15)

1 Box Jumps (24/20)

*Add 1 rep to both movements each round.

*Masters may step up. Everyone steps down.

Stimulus/Focus: This is a short time domain. Just keep moving. Try to keep all reps unbroken.

Cool Down: Tabata Chin Over the Bar Holds

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Spend 10 minutes on the rings: Dips, ring rows, ring push ups, toes to rings, ring pull ups, muscle ups.

WOD: Metcon

30 Minute Partner AMRAP – You go, I go

100 Meter Run

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

1 Ring Muscle Up

Stimulus/Focus: Have fun with a friend! Each round counts as 12 reps (the run is one rep). Each partner marks a round after he/she finishes the work.

Cool Down: Partner Choice