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: Push Press

5x 4 x 3 x 2 x 1

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

Push Press: 1 x ME Reps

Stimulus/Focus: After the final 2-minute clock, complete as many unbroken reps as possible at 70% of your heaviest from today.

WOD: For Time (20 Minute Time Cap)

400 Meter Run Buy In

Then, 5 Rounds

10 Handstand Push Ups

20 Weighted Ab Mat Sit Ups (25/15)(15/10)

1 Ring Muscle Up

Then, 400 Meter Run Buy Out

*Masters RX: Seated Dumbbell Presses (20/15)

*Plate must stay in contact with the chest on sit ups.

Stimulus/Focus: Focus on choosing challenging scales. The time domain should allow you to work through those.

Cool Down: 25 Single Unders

25 Double Unders

25 Cross-Over Single Unders

25 Triple Unders

Happy Friday! 🙂

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Clean

10 Minutes to Build to Today’s Heavy Complex

Stimulus/Focus: Use ten minutes to get AHAP in the complex.

Power Clean + Clean: 10 x 1

Stimulus/Focus: Use 90% for all sets. Complete one complex every minute on the minute.

WOD: 12 Minute AMRAP

5 Box Jumps (24/20)

7 Pull-ups

9 Wallballs (20/14)(14/10)

*Masters may step up. Everyone must step down.*

RX+: (30/24) box, chest to bar, (30/20)(20/14) wall ball

Stimulus/Focus: This should be a fast moving metcon. The rep scheme is short, which should keep you moving. Aim to do all work unbroken. Take short breaks between movements. Strive for six-eight rounds.

Cool Down: Tabata Box Dips

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: 10 Minute EMOM

*Choose a number you can maintain as an EMOM for 10 minutes.

WOD Ten 3-Minute Rounds

10/7 Calorie Bike (Alternate Erg/Assault)

10 Burpees to Plate (45#)

10/7 Calorie Row

Stimulus/Focus: This will be a cardio grind. Depending on class size you will start on the bike or row. You will alternate rounds with the bike erg and assault bike (five rounds each). You will enter a time for each round for a total of 10 times. The rest time you have will be however long you have remaining in the 3 minutes after the work is completed.

Cool Down: 3 Rounds

5 Strict Knees to Elbow

10 Straddle Compressions

15 Arch Rocks

Warm up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP over the five sets. These will not be touch and go. Focus on a quick four finger flash in the bottom each time.

WOD: Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Stimulus/Focus: This is a benchmark WOD. The score is the weight you use for all 36 reps, which must be the same weight. Each rep must be touch and go. You may rest as long as you would like between rounds, but we are putting a 15 minute time cap on this workout.

Cool Down: 4 Rounds

100 Meter Run

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

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

Gymnastics: Strict Pull-Ups

Choose a number you can manage to complete every 30 seconds for 5 minutes.

WOD: For Time (12 Minute Cap)

21-15-9-15-21

Floor Press (95/65)(65/45)

Strict Push Ups

RX+: (155/105)(105/70)

Deficit Push Ups (45/25)(25/15)

Stimulus/Focus: This is a workout designed to tax your press. There is no break to recover since the two movements are so similar. Consider doing small sets to avoid muscular failure.

Cool Down: 3 Rounds

100 Meter Row

30 Second Bar Hang

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: Back Rack Lunge

10 Minutes to Build to Today’s Heavy 10 (Alternating.)

Stimulus/Focus: Get as heavy as you can. You’ll be coming out of the rack. Try to lunge forward if possible.

Back Rack Lunge: 3 x 10

Stimulus/Focus: Use 90% for all three sets of 10. Lift on a 2-minute clock.

WOD: 10 RFT (25 Minute Cap)

You Go, I Go Workout-5 Rounds Each

15 Calorie Row

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

5 Burpees to Target

Stimulus/Focus: Sprint! Complete this work as fast as possible. You will rest while your partner completes it. Each of you will work 5 times. Score is total time for both people.

Cool Down: Partner Choice (or 400 Meter Partner Run with Wall Ball)

Warm up: Coach’s Choice

Strength/Skill: Ring Work: 15 Minutes to Work Skills on the Rings

WOD: 15 Minute AMRAP

10 – 20 – 30 – …

Double Unders

5 – 10 – 15 – …

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

1 – 2 – 3 – …

Wall Walks

*Add 10 dubs, 5 KBs, and 1 wall walk each round.

Stimulus/Focus: This will be extremely taxing on the shoulders and cardiovascular system. Find a pace, settle in and just keep moving.

Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from the WOD if able.

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

4 x 4 x 4 x 4 x 4 x 4

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

WOD: 8 Rounds For Time (16 Minute Cap)

12 Single-Arm Overhead Squats (6 Left/6 Right)

12 Weighted Box Step Overs (24/20)

*RX: One dumbbell (50/35)(35/20)

*Can hold the weight anyway on the step overs.

Stimulus/Focus: This is a tough workout. Try to push through each movement and go unbroken.

Cool Down: 3 Rounds

100 Meters Farmer’s Carry

100 Meter Sprint