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: Paused Back Squat

4 x 3

Stimulus/Focus: Use 75% for all sets. Pause for 2-seconds in the bottom of the squat.

WOD: 15 Minute AMRAP

8 Single-Arm (Left) Dumbbell Thrusters (50/35)(35/20)

8 Single-Arm (Right) Devils Press (50/35)(35/20)

8 Single-Arm (Right) Dumbbell Thrusters (50/35)(35/20)

8 Single-Arm (Left) Devils Press (50/35)(35/20)

Stimulus/Focus: Happy Friday! Good luck!

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Rowing Skill Work

WOD: 8 Rounds 3 Minutes Work/1 Minute Rest

AMRAP A

250/200m Row

15 Goblet squats (1.5/1)(1/25#)

AMRAP B

500/400m Bike Erg or 25/20 Assault Bike Calories

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

Stimulus/Focus: Push hard on the cardio component in order to give yourself time on the KB reps. You’ll be at each AMRAP four times. You will do the assault bike twice and the bike erg twice.

Cool Down: 400 Meter Jog

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

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: 5 RFT (15 Minute Cap)

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

8 Ring Push Ups

6 Walking Lunge Lengths (25’=1 Length)

Stimulus/Focus: Try to complete all work unbroken. Push to finish each round in less than 3 minutes.

Cool Down: 3 Rounds

250 Meter Bike Erg

10 Air Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

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

WOD: For Time (12 Minute Cap)

21-15-9

Deadlifts (225/155)(155/105)

Burpees

Stimulus/Focus: A pull and a push. Try to do your deadlifts in 3 or fewer sets or in fast singles.

Cool Down: 3 Rounds

100 Meter Run

10 Barbell Rollouts

Warm up Coach’s Choice

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70%. Get AHAP over the five rounds. Lift on a 2-minute clock.

WOD: For Time (15 Minute Cap)

50 Wallballs (20/14)(14/10)

40 Slam Balls (30/20)(20/10)

30 Chest to Bar

20 Power Snatches (95/65)(65/45)

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

Stimulus/Focus: Try to do large sets of work and take short breaks in between sets.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

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

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70%. These should be a series of 3 quick singles. Drop from the top each time and quickly reset for the next rep. Increase weight each round if possible. Lift on a 2-minute clock.

WOD: Five 4-Minute Rounds-Each for Time

20 Alternating Pistols

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

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

Stimulus/Focus: Move through the work as quickly as possible to give yourself time to rest before going again. Attempt to do all work unbroken.

Cool Down: Tabata Seated Knees to Elbow

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

4 x 4 x 4 x 4

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

Strength Metcon: Five 2-Minute Rounds

ME Unbroken Reps @ 90%

ME Unbroken Reps @ 80%

ME Unbroken Reps @ 70%

ME Unbroken Reps @ 60%

ME Unbroken Reps @ 50%

*Percentages are from today’s heaviest set of four.

Stimulus/Focus: Complete as many unbroken reps as you can each round. Change weight and wait for the next two minutes to begin. You will have a rep count for each of the five rounds.

WOD: 10 Minute AMRAP

10 Deadlifts

10 Alternating Front Rack Lunges

10 Push Press

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

Stimulus/Focus: Aim to complete each round of work unbroken. If needed take a quick break after the 9th deadlift and then try to complete the rest unbroken.

Cool Down: Tabata Overhead Barbell Hold

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work

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

WOD: 32 Minute AMRAP

25 Double Unders

20 Ab Mat Sit Ups

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

10 Toes to Bar

5 Handstand Push Ups

Stimulus/Focus: Try to do all work unbroken. Aim for 8-10 rounds.

Cool Down: Tabata Russian Twists