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: Back Squat

6 x 6

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

WOD: For Time (25 Minute Cap)

50-40-30-20-10

Double Unders

25-20-15-10-5

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

5-4-3-2-1

Rope Climbs

Stimulus/Focus: Break work as needed. Take short rests between sets.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

10 Strict Push Ups

Warm up: Coach’s Choice

Strength/Skill: Floor Press

7 x 7

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: Four Six-Minute Rounds

20/15 Calorie Bike

10 Toes to Bar

20/15 Calorie Row

10 Burpees

Stimulus/Focus: Complete this work as quickly as possible so you have time to rest before repeating. You will go through this sequence of work four times and will have a separate score for each round. You will use the assault bike for two rounds and the bike erg for two. If you can’t finish the work within the time domain, cut the reps in order to give yourself at least a minute to rest.

Cool Down: Tabata Handstand Hold

Warm up: Coach’s Choice

Strength/Skill: Snatch Pull + Below the knee Snatch + Snatch

1 x 1

Stimulus/Focus: Use 10 minutes to get as heavy as you can on this complex.

Snatch Pull + Below the knee Snatch + Snatch

8 x 1

Stimulus/Focus: Complete one complex every 90 seconds for 8 rounds. Use 90%

WOD: Karen

For Time:

150 Wall-Ball Shots, 20# / 14#

Cool Down: 3 Rounds

100 Meter Run

15 Ab Mat Wall Ball Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Strength

Three Three-Minute Rounds

6+6 Bulgarian Split Squats with 1x KB

6+6 Single Leg RDL with 1x KB

WOD: 20 Minute AMRAP

5 Handstand Push Ups

10 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

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

Stimulus/Focus: Twenty minutes is a long time domain. Find a pace and settle into it. Aim for 8-10 rounds.

Cool Down: 6 Minute EMOM Alternating

Minute 1: 40 Second Plank

Minute 2: 40 Russian Twists

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: Shoulder Press

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.

WOD: 4 RFT (30 Minute Cap)

800m Run

10 Clean and Jerks (135/95)(95/65)

10 Pull Ups

RX+: (185/135)(135/95); chest to bar pull ups

Stimulus/Focus: This workout taxes your cardiovascular system and forces you to lift heavy while fatigued.

Cool Down: 3 Rounds

5 Barbell Rollouts

5 Ring Dips

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: For Time (25 Minute Cap)

150 Double-Unders

125 Ab Mat Sit Ups

100 Box Step-Ups

75 Deadlifts

50 Burpees

25 Strict Handstand Push-Ups

♀ 20-inch box and 75-lb barbell

♂ 24-inch box and 115-lb barbell

Masters RX: Barbell (75/55) and Seated Dumbbell Presses (20/15)

Stimulus/Focus: Have fun with this chipper! Complete big sets of work and take quick breaks. When you get to the strict handstand push ups, choose a scale that challenges you.

Cool Down: 3 Rounds

10 Ring Rows

10 Supermans (2-Second Holds)

Warm up: Coach’s Choice

Strength/Skill: Push Press

5 x 5 x 5 x 5 x 5

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

WOD: Five 4-Minute Rounds

5 Wall Walks

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

20 Alternating Lunges

Stimulus/Focus: Push through the work as quickly as possible. You will rest the remaining time you have in the four-minute round. You will repeat for five rounds. You will have a time for each of five rounds.

Cool Down: Alternating Tabata

Lying Windshield Wiper

Hollow Rock Hold

Warm up: Coaches Choice

Strength/Skill: Paused Front Squat + Front Squat

5 x 1+2

Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP on a 2-minute clock. The complex will be a 2-second pause front squat + 2 front squats.

WOD: 10 Rounds (25 Minute Cap)

5 Pull Ups

10 Strict Push Ups

15 Air Squats

100 Meter Run

Stimulus/Focus: Focus on good form and quick transitions.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions