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: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (10 Minute Time Cap)

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

Handstand Push Ups

Masters RX: Seated DB Presses (20/15)

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

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

RX+: Strict HSPUs and (2/1.5)(1.5/1)

*35/20 Seated DB Presses

Stimulus/Focus: Split larger round into two sets and go unbroken in smaller rounds.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

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: 4 Rounds (2 Minutes Work/2 Minutes Rest)

Buy In: 10/7 Calorie Row

Then,

AMRAP in Remaining Time:

5 Box Jumps (24/20)*Masters may step up. Everyone steps down.

5 Dumbbell Push Jerks (50/35)(35/20)

Stimulus/Focus: Push as hard as you can on the row, so you can have time to accumulate reps on the box jumps and push jerks, which are the only reps that count each round.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: 3-Position Power Clean

1 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Spend 15 minutes getting AHAP.

3-Position Power Clean: 10 x 1

High Hang Power Clean

Hang Power Clean

Power Clean

Stimulus/Focus: Complete one rep of the complex at 90% EMOM for 10 minutes.

WOD: 5 RFT (15 Minute Cap)

30 Double Unders

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

10 Toes to Bar

Stimulus/Focus: This will be a cardio workout. Push hard to do bigger sets of work than you normally do, but don’t work to failure.

Cool Down: 3 Rounds

15 Ab Mat Wall Ball Sit Ups

15 Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

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 (12 Minute Time Cap)

60 Dumbbell Facing Burpees

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

60m Dumbbell Overhead Walking Lunges (50/35)(35/20)

*One dumbbell for all movements.

Stimulus/Focus: This is just a short grind. Keep chipping away at each movement.

Cool Down: 3 Rounds

20 Heel Taps

20 Standing Oblique Twists

*Both using the dumbbell from the workout

Warm-up: Coach’s Choice

Strength/Skill: Review the movement standards and get ready to work!

WOD: Lisa’s Birthday WOD: “Forever 40”

*Because there is not enough class time to keep increasing the time domain!

40 Minute Partner AMRAP

*With only one partner working at a time, complete as many rounds as possible in 40 minutes.

48 Strict Push Ups

48 Deadlifts (75/55) (55/35)

48 Ab Mat Sit Ups

48 Power Cleans (75/55)(55/35)

48 Air Squats

48 Floor Press (75/55)(55/35)

48 Pull Ups

48 Push Press (75/55)(55/35)

Stimulus/Focus: Have fun with a friend!

Cool Down: Partner 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!

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Skill Development: TTB

For Quality:

1. 3 x 10 Kip Swings

2. 10 x 1 Jump to Hollow

3. 2 x 5 Kipping Leg Raises to 90

4. 5 x 1 Kip Swing + 1 Leg Raise to 90 + 1 TTB

5. 1 x Technical Max TTB

6. 2-3 min to practice and play with different techniques:

A) Straight Legs

B) Bent Knees with “Kick”

C) Scooping

WOD: 5 Rounds For Time (24 Minute Time Cap)

200 Meter Run

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

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

9 Ring Dips

*End with a 200 meter run for a total of 6 runs.

Stimulus/Focus: Strive to complete the KBs and SBs unbroken. Choose a ring dip scale that will challenge you, but allow you to do them in 2-3 sets each time.

Cool Down: 3 Rounds

10 V-Ups

10 Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3

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

WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)

5 Minute AMRAP

10 Goblet Squats (1.5/1)(1/25#)

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

10 Box Jumps (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: This will be a leg crusher! Try to do the squats and lunges without putting the kettlebell down if you can! Just a warning, your legs may feel funny on that first box jump! Aim for 2-3 rounds each time.

Cool Down: Alternating Tabata

Reverse Lunges

Box Step Ups

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

6 x 6 x 6 x 6

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (16 Minute Time Cap)

30 – 20 – 10

Pull Ups

Hand Release Push Ups

Rest 2 Minutes, Then:

15-10-5

Chest to Bar Pull Ups

Handstand Push Ups

Stimulus/Focus: A classic push pull style workout. Focus on good form. Take short breaks in order to avoid muscular failure.

Cool Down: 4 Rounds

100 Meter Run

10 GHD Sit Ups

10 GHD Extensions