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: Review the Movements and Get Set Up to Workout!

WOD: 12 Days of Christmas

1 – Wall Walk

2 – KB Swings (1.5/1)(1/25#)

3 – Pull Ups

4 – Wall Balls (20/14)(14/10)

5 – HRPUs

6 – Slam Balls (30/20)(20/15)

7 – Ab Mat Sit Ups

8 – G20 (45/25)(25/15)

9 – Burpees

10 – Med Ball Cleans (20/14)(14/10)

11 – T2B

12 – Goblet Squats (1.5/1)(1/25#)

Stimulus/Focus: This workout will make you think while you work! It goes like the song. You’ll do 1wall walk, then 2 KB swings, then 1 wall walk, then 3 pull ups, 2 kb swings, and 1 wall walk. You will end with 12 goblet squats all the way down to 1 wall walk.

Cool Down: Athletes’ 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: Front Squat

10 x 5

Stimulus/Focus: Use your bodyweight for all sets. Lift on a 90-second clock.

WOD: 15 Minute AMRAP

30 Double Unders

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

10 Ring Dips

Stimulus/Focus: Find a steady pace and keep moving. Try to do the dubs and snatch unbroken.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 24 – 20 – 16 – 12 – 8 – 4 Reps for Time (18 Minute Cap)

Shoulder Press (45/35)(35/25)

Overhead Alternating Step Lunges (45/35)(35/25)

*Complete a 200 Meter Run at Every (–) for a Total of 5 Runs.

Stimulus/Focus: Try to do the shoulder presses and lunges unbroken. Push hard on the run.

Cool Down: 4 Rounds

10 Bicep Curls

10 Skull Crushers

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3 x 3 x 3

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

WOD: 5 Rounds 90 Seconds Work/90 Seconds Rest

15 Deadlifts (225/155)(155/105)

Max Wall Balls in Remaining Time (20/14)(14/10)

Stimulus/Focus: This will be tough on the legs. The one to one work rest ration should allow you to push hard for the entire 90 seconds each time. Your score will be number of wall balls for each of the five rounds.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Review the Movements and Get Ready to Work!

WOD: Partner WOD For Time (60 Minute Cap)

100 Burpees

200 Pull Ups

200 Ab Mat Sit Ups

200 Hand Release Push Ups

200 Air Squats

100 Burpees

*One partner works, one partner rests.

*Split work however you would like.

Stimulus/Focus: Have fun with a partner to end the holiday season!

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: Sumo 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: 3 RFT (18 Minute Cap)

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

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

30 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: The longer rep scheme will be rough physically and mentally. Try to do the reps in two sets for each movement.

Cool Down: 50 PAMOBWBTSU

Warm up: Coach’s Choice

WOD: Fran

21-15-9

Thrusters, 95# / 65#

Pull-ups

Stimulus/Focus: Benchmark time! Go for a PR! You’ll have 5 minutes to rest before the next WOD. Masters’ RX: 65/45.

Narf

9-15-21

Pull Ups

Thrusters (95/65)(65/45)

Stimulus/Focus: Reverse benchmark time! Go for a PR! Masters’ RX: 65/45. You’ll have 5 minutes to rest before attempting a 1 RM thruster from the floor.

Strength/Skill: Thruster

1 Rep Max Thruster

Stimulus/Focus: You will have 5 minutes to find a 1 rep max thruster. This will be from the floor.

Cool Down: 5 Minutes of Mobility