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: Floor Press

6 x 6 x 6 x 6 x 6 x 6

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

WOD: 18 Minute GAFAP

1 – 2 – 3 – . . .

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

2 – 4 – 6 – . . .

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

*Continue increasing floor press by 1 rep and wall balls by 2 reps.

Stimulus/Focus: Find a pace and settle in . . . just keep moving.

Cool Down: Tabata Partner Ab Mat Sit Up Wall Ball Passes

Warm up: Coach’s Choice

Strength/Skill: Power Snatch Complex 1 x 1

1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

Stimulus/Focus: Spend 10 minutes getting AHAP on the complex.

Power Snatch Complex 10 x 1

1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

1 Power Snatch

Stimulus/Focus: Complete one complex EMOM for ten minutes. Use 85% of your heavy for the day.

WOD: 22 (Not 59) Minute AMRAP

22 Kettlebell Deadlifts

22 Alternating Kettlebell Snatches

22 Double Unders

22 American Kettlebell Swings

22 Kettlebell Goblet Squats

200 Meter Run

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

Stimulus/Focus: Have fun celebrating Coach Marc’s 59th birthday–aren’t you glad it isn’t a 59 minute AMRAP?! Thank goodness he was born on the 22nd-much better rep scheme! 🙂

Cool Down: Wish Coach Marc a Happy Birthday!

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Stimulus/Focus: Spend 10 minutes working the muscle up skill. Choose a progression and a rep count and complete that EMOM for 10 minutes.

WOD: For Time (12 Minute Cap)

21-15-9

Dumbbell Thruster (50/35)(35/20)

Shuttle Runs

Stimulus/Focus: This will be a tough workout. The dumbbells are heavy, the movement is challenging, the runs are exhausting! Break your thrusters up into no more than 3 sets per round. Find a pace and maintain it on your shuttle runs. Have fun!

Cool Down: 4 Rounds

10 GHD Sit Ups

10 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x 2

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

WOD: 15 Minute EMOM

Minute 1: Max Calorie Bike

Minute 2: 10 Box Jump Overs (24/20) + Max Toes to Bar

Minute 3: 10 GHD Sit Ups + Max Pull Ups

Minute 4: 100 Meter Run + Max Bar Muscle Ups

Minute 5: Rest

Stimulus/Focus: Push hard in the buy in to each minute so you can get to the working reps. You will complete this three times.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 10

Stimulus/Focus: Use 50% for all sets. Lift on a 2-minute clock.

WOD: Four 4-Minute Rounds

15/12 Row Calories

12 Bar Facing Burpees

9 Front Squats (95/65)(65/45)

Stimulus/Focus: This will be a cardiovascular grind. Push hard on each movement to give you time to rest before repeating. You will go through this four times and have a separate score for each.

Cool Down: Tabata V-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: Split Jerk

1 x 1 x 1 x 1 x 1 x 1 x 1

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

WOD: 5 Rounds for Time (18 Minute Cap)

10 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

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

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

Stimulus/Focus: Try to keep all work unbroken. Have fun!

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

10 Minutes to Get AHAP using a barbell.

Stimulus/Focus: Spend 10 minutes finding a heavy weight. The weight must be completed on each side to count.

WOD: 20 Minute EMOM

Minute 1: 1 TGU at 90% (Left)/Max Effort Double Unders in Remaining Time

Minute 2: 1 TGU at 90% (Right)/Max Effort Double Unders in Remaining Time

*Repeat for 10 Rounds

Stimulus/Focus: The bar should be heavy. The double unders should tax you and make the bar feel heavier. Focus on efficient transitions to give yourself time. The only reps that count are the double unders and you must complete the lift at 90% each round in order to move on to the jump rope and get reps.

Cool Down: Alternating Tabata

*Calf Stretch

*Couch Stretch

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift

6 x 6 x 6 x 6

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute Partner Valentine’s Day AMRAP

*One partner works, one partner holds the plank.

14 Deadlifts

14 Strict Push Ups

14 Hang Power Cleans

14 Step Lunges

14 Power Snatch

14 Mountain Climbers

14 Back Squats

14 Ab Mat Sit Ups

14 Push Press

14 Burpees

*Male Teams: 115/75

*Coed Teams: 95/65

*Female Teams: 75/55

Stimulus/Focus: Have fun with a Valentine’s Day Partner WOD!

Cool Down: Partner Choice