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: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

Stimulus/Focus: Spend 10 minutes upside down!

WOD: 30 Minute Partner AMRAP

10 Wall Walks

20 Sit Ups

10 Handstand Push Ups

20 Toes to Bar

10 Meter Handstand Walk

20 GHD Sit Ups

Stimulus/Focus: A true partner workout! You strategize however you decide. Split the work in whatever way works best for you and your partner. One partner works, while the other rests. Choose scales that challenge you. Each round should get harder. Have fun!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 3

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

WOD: 50 – 40 – 30 – 20 – 10 (18 Minute Cap)

Kettlebell Deadlifts

American Swings

Goblet Reverse Lunges

*RX: (1.5/1)(1/25#)

Stimulus/Focus: Complete large sets of work. The only breaks you get from the KB are the ones you take!

Cool Down: 3 Rounds

30 Second Side Plank Hold on KB (per side)

30 Russian Twists with Kettlebell

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 4 x 3 x 2 x 1

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

WOD: 4 Rounds (3 Minutes Work/1 Minutes Rest)

12 Overhead Squats (95/65)(65/45)

8 V-Ups

4 Ring Dips

Max Calories Machine of Choice with Remaining Time

Stimulus/Focus: Complete all work as quickly as possible to give yourself as much time as you can to accumulate calories. You can choose any machine that is open each round, so . . . it pays to be fast on the prescribed work! The only reps that count are you calories. You’ll have a score for each of the four rounds.

Cool Down: Tabata Supermans (2-Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Power Clean

3 x 3 x 3 x 3 x 3

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

WOD: 20 Minute AMRAP

5 Power Cleans (135/95)

10 Burpees

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

Stimulus/Focus: Think about power cleans in singles, a steady pace on burpees, and unbroken on wall balls. Aim for 7-8 rounds.

Cool Down: Tabata Partner Ab Mat Wall Ball Passes

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 3

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: 12 RFT (12 Minute Cap)

3 Pull Ups

6 Strict Push Ups

9 Air Squats

Stimulus/Focus: Aim to do each round unbroken with minimal rest between the rounds.

Cool Down: 400 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: Front Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the five sets of three reps. Lift on a 2-minute clock.

WOD: 4 Rounds (20 Minute Time Cap)

10 Alternating Pistols

20 Handstand Push Ups

10 Box Jump Overs (24/20)

*Masters may step up

20 Ab Mat Sit Ups

Stimulus/Focus: Try to do big sets of work. Choose scales that challenge you, but are manageable with these rep counts.

Cool Down: 3 Rounds

20 GHD Extensions

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP across the 5 rounds. Lift on a 2-minute clock.

WOD

Metcon

18 Minute AMRAP

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

15 Toes to Ring

10 Strict Push Ups

5 Chest to Bar Pull Ups

Stimulus/Focus: The long time domain will be a challenge physically and mentally. Find a steady pace and keep moving. The movements, rep scheme, and time domain will likely make you want to do smaller sets. Force yourself to do bigger sets than you typically would.

more

Add result

Cool Down

Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Partner Deadlift

1 x 1

Stimulus/Focus: Spend 15 minutes getting as heavy as possible on the partner deadlift.

WOD: Teams of 2

10 Minute AMRAP

20 Calorie Assault Bike (Share)

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

10 Synchro Slam Ball Squats (30/20)(20/15)

Rest 2 Minutes

10 Minute AMRAP

20 Calorie Bike Erg (Share)

15 Synchro Ground to Overhead (45/25)(25/15)

10 Synchro Burpee to Plate

Stimulus/Focus: Have fun with a partner!

Cool Down: Partner Choice