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 + Power Jerk

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start at 70% of your push jerk. Complete one complex every two minutes for 5 rounds. Get AHAP.

WOD: 21-18-15-12-9-6-3 For Time (18 Minute Cap)

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

Burpees to Target

Stimulus/Focus: There is nothing technical here. Aim to go unbroken on your KB swings. Find a steady pace on your burpees.

Cool Down: 500 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Floor Press

1 x 5

Stimulus/Focus: Spend 10 minutes getting to a heavy 5 for the day.

3 Rounds (10 Minute Cap)

Max Effort Unbroken Floor Press Reps (80% of Today’s Heavy 5)

Stimulus/Focus: You have 10 minutes to use. Complete three sets of max effort unbroken floor press reps at 80% of your heaviest set of 5 from today. Rest as needed between sets. You will have three separate scores.

WOD: 15 Minute AMRAP

5 Chest to Bar

10 Handstand Push Ups

20 Alternating Lunges

Stimulus/Focus: Attempt to do all work unbroken or with one break in each movement if needed. Aim for 5 rounds.

Cool Down: Tabata Diagonal Planks

Warm up: Coach’s Choice

Strength/Skill: Deadlift

1. Build to today’s heavy 5.

Stimulus/Focus: Spend 10 minutes building to a heavy 5 rep for the day.

Deadlift

5 x 5

Stimulus/Focus: Use 70% of your heavy 5 from today. Complete a set of 5 touch and go reps every minute on the minute for 5 minutes.

WOD: 4 Rounds (1 Minute Work/30 Seconds Rest) For Total Reps

A) Max Reps Ring Dips

B) Max Calorie Bike Erg

C) Max Reps D-ball/Sandbag to Shoulder

D) Max Rep GHD Sit Ups

Stimulus/Focus: Push hard for 1 minute. You have 30 seconds to rest and transition. You can keep a running count of all reps. Your score will be one entry of total reps.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Halloween Team WOD

Team WOD for Time

Run 400 meters as a group of 4

Pair 1: Zombies

“Walk Like the Dead” (30 Wall Walks)

“Grave Busters” (60 Burpees)

“Brain Toss” (60 Wall Balls) (20/14)

“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders

“Haul off the Dead” (200 Meter Partner Carry)

“Fire Breathers” (200 Double Unders)

“Jump High or Die” (100 Box Jumps) (24/20)

“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.

Each pair will perform both runs and both parts of the WOD.

Score is the time to complete all work.

Only one person in each pair can work at a time.

Pairs cannot move to the second part until the other pair is finished with their first part.

Stimulus/Focus: Have fun with friends! Happy Halloween!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 1

Stimulus/Focus: Use 70% of your 1 RM. Complete one rep every 30 seconds for 10 rounds.

Front Squat

8 x 1

Stimulus/Focus: Use 80% of your 1 RM. Complete one rep every 60 seconds for 8 rounds.

Front Squat

6 x 1

Stimulus/Focus: Use 90% of your 1 RM. Complete one rep every 90 seconds for 6 rounds.

WOD: 12-9-6-9-12 (12 Minute Cap)

Dumbbell Thrusters (50/35)(35/20)

Strict Pull Ups

Stimulus/Focus: A classic CF workout–a push, a squat and a pull. The short rep scheme should allow you to keep moving.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: Overhead Lunge

10 minutes to get AHAP for a set of 10 alternating lunges.

Stimulus/Focus: This will come out of the rack. The lunges will be forward stepping in place.

Overhead Lunge: 3 x 10

Stimulus/Focus: Complete 3 x 10 at 80% of your heaviest set of 10. Lift on a 2-minute clock.

WOD: The Chief

Five 3-Minute AMRAPs (1 Minute Rest Between Each)

3-Minute AMRAP

3 Power Cleans (135/95)(95/65)

6 Hand Release Push-Ups

9 Air Squats

Cool Down: Athlete’s Choice-Happy Friday! Hope to see you at the social after the 1730 class wraps tonight!

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 55% of your 1 RM. There will be a 1-second pause 1″ off the floor on the way up. Get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute AMRAP

100 Meter Run

10 Ab Mat Sit Ups

2 Ring Muscle Ups

Stimulus/Focus: This workout should be quick turnover. Push yourself to do your RMUs unbroken if possible. Find a scale that will allow you to do the same with it. Aim for six rounds.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

Strength: Five 2-Minute Rounds

Max Effort Unbroken Kipping Handstand Push Ups

Stimulus/Focus: There is no resting in the bottom of the HSPU. If you fail a rep or come off the wall that is a broken set. If you cannot do kipping handstand push ups find a scale that you can do at least 5-10 reps unbroken when fresh. Rest any remaining time in that two minutes. You will have a score for each round.

WOD: Today’s WOD is a two-part AMRAP. Each part is 6 minutes. You will have 2 minutes to rest in between the two workouts. You will have two separate scores.

6 Minute AMRAP

30 Crossover Single Unders

10 Toes to Bar

Stimulus/Focus: Complete 60 single unders if you cannot do crossovers. Aim for 4 rounds.

6 Minute AMRAP

30 Double Unders

3 Wall Walks

Stimulus/Focus: Complete 60 single unders if you cannot do double unders. Aim for 4 rounds.

Cool Down: Tabata Chin Over the Bar Hangs