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: Deadlift

4 x 4 x 4 x 4

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

WOD: Four 3-Minute Rounds

WOD A:

30 Double Unders

20 Reverse Kettlebell Goblet Lunges

10 Meters Kettlebell Overhead Carry

*One KB for lunges and carry.

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

WOD B:

10 Meters Kettlebell Overhead Carry

20 Reverse Kettlebell Goblet Lunges

30 Double Unders

*One KB for lunges and carry.

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

Stimulus/Focus: You will go through the above two triplets twice–alternating ABAB. The only rest you will have is how much time you have left in the 3-minute cap after completing the work. This workout is designed to build your sprint speed. Push hard each time.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Hang Power Snatch

10 Minutes to Build to Heavy Double

Stimulus/Focus: Take 10 minutes to build to your heaviest double. Must be touch and go.

Hang Power Snatch

2. Every 45 sec x 5: 1 Hang power snatch @80-90% of today’s 2RM.

Stimulus/Focus: Execute one rep at 80% of today’s heaviest double every 30 seconds for 5 minutes.

WOD: For Time (15 Minute Cap)

25 Chest to Bars

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

25 Toes to Bar

25 Thrusters (95/65)(65/45)

Stimulus/Focus: Break the work up in manageable sets. Take quick breaks. Keep moving.

Cool Down: 5 Minutes of Shoulder Mobility

Warm up: Coach’s Choice

Strength/Skill: Back Squat

7 x 7

Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP

10 Slam Balls

10 Handstand Push Ups

Stimulus/Focus: This workout will tax you cardiovascularly then test your muscular endurance. Try to do all work unbroken. If needed break the HSPUs in two sets.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Push Press + Hang Power Clean + Power Jerk

1 x 1 + 1 + 1 + 1

Stimulus/Focus: Ten minutes to build to today’s technical heavy 1+1+1+1.

For Time (8 Minute Cap)

10 Complexes (80% of Today’s Heaviest)

Stimulus/Focus: After 3 minutes of rest, complete 10 complexes at 80% as quickly as possible.

WOD: For Time (12 Minute Cap)

600 – 400 – 200m Run

30 – 20 – 10 Alternating Dumbbell Snatches (50/35)(35/20)

Stimulus/Focus: Run hard. Try to complete the snatches in one or two sets each time.

Cool Down: 3 Rounds

10 Toes to Rings

5 Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: “343” 9/11 Memorial WOD

50 Pull Ups

50 Air Squats

50 HRPUs

50 Ab Mat Sit Ups

50 Box Jumps (24/20)

50 Wall Balls (20/14)

43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes.

Cool Down: 400 Meter Run/Jog/Walk

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: Deadlift

5 x 3

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

WOD: 15 Minute AMRAP

200 Meter Run

10 Step Lunges (95/65)(65/45)

10 Toes to Bar

Stimulus/Focus: Just move. Find a pace and settle into it. Aim to do all work unbroken. Strive for 5 rounds.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

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

Floor Press: 10 Minute EMOM

Even: Max Reps @ 90%

Odd: Change Weight and Rest

Even: Max Reps @ 80%

Odd: Change Weight and Rest

*Continue for 70%, 60% and 50%

Stimulus/Focus: These reps do not have to be unbroken. Accumulate as many as you can in your minute to work. Change weight efficiently to give yourself time to rest.

WOD: 10 RFT (10 Minute Cap)

Weighted Shuttle Run (50/35)(35/20)

Push Ups on Dumbbells (50/35)(35/20)

Dumbbell Hang Power Cleans (50/35)(35/20)

*Two DBs for all movements.*

Stimulus/Focus: Try to finish each round in under a minute. Attempt to hold onto the dumbbells for an entire round.

Cool Down: 2 Rounds

25′ Single Arm Overhead Dumbbell Carry (Left)

5 Dumbbell Overhead Squats (Left)

25′ Single Arm Overhead Dumbbell Carry (Right)

5 Dumbbell Overhead Squats (Right)

(Dumbbell from WOD)

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Split Jerk

10 Minutes to Get AHAP

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

Power Clean + Split Jerk

3 x 3

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

WOD: 20-16-12 (12 Minute Time Cap)

Burpees over Bar (Lateral)

Alternating Pistols

Stimulus/Focus: Move quickly on the burpees. Try to do them without stopping or with no more than one break.

Cool Down: 3 Rounds

5 Barbell Rollouts

10 Plank Knees to Elbow