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

5 x 15

Stimulus/Focus: Use 60% for all reps. Sets must be unbroken. You will lift on a 3-minute clock. Following each set of floor press you will complete a set of max effort unbroken strict push ups. You may pause in the top, but not bottom. You will have a rep count for each of the five sets.

5 Rounds

Max Effort Unbroken Strict Push Ups

Stimulus/Focus: Following each set of floor press, complete a set of max effort unbroken strict push ups.

WOD: Andi

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

65lb/45lbclick here

Stimulus/Focus: The weight should be light enough to allow you to complete big sets of work. Masters weight is (45/35)Take short breaks between sets. This will be tough on the grip and forearms.

Cool Down: 3 Rounds

10 Bicep Curls

10 Skull Crushers

*Use naked barbell

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: 18 Minute GAFAP

4 – 8 – 12 – 16 – 20 . . .

Handstand Push Ups

Single Arm Dumbbell Overhead Squats (50/35)(35/20)

*Divide reps equally between sides in each round.*

Pull-Ups

*Masters: Seated DB Presses (20/15) for HSPUs

Stimulus/Focus: Try to do the smaller sets without breaking. Take short breaks in between movements.

Cool Down: Tabata Lunge Hold: Alternate Between Sides

Warm up: Coach’s Choice

Strength/Skill: Ring Muscle Up Skill Work

WOD: 20 Minute AMRAP

20 Ab Mat Sit Ups

10 Alternating Pistols

5 Devils Press (50/35)(35/20)

*Two dumbbells.

1 Ring Muscle Up

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

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Pause Clean (Below the Knee)

10 Minutes to Find Your Heavy Single

Stimulus/Focus: Spend 10 minutes getting as heavy as you can on this lift.

Pause Clean (Below the Knee)

10 x 1

Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every 30 seconds for 5 minutes.

WOD: 6 Rounds (3 Minutes Work/1 Minute Rest)

AMRAP A

10 Shuttles Runs (25′ Out and 25′ Back)

30 Air Squats

Max Effort Slam Balls (30/20)(20/15) in Remaining Time

AMRAP B

200 Meter Run

30 Alternating Lunges (Bodyweight)

Max Kettlebell Swings (1.5/1)(1/25#) in Remaining Time

Stimulus Focus: You will go through the above two workouts three times. You will have a separate score for each workout. Only the max effort reps will count.

Cool Down: Alternating Tabata

Wall Facing Handstand Holds

Hollow Holds

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 4 x 3 x 2 x 1

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

WOD: Four 5-Minute Rounds

A) For Time:

27/21 Assault Bike/Bike Erg

21 Bar-Facing Burpees

15 Thrusters (95/65)(65/45)

B) For Time:

27/21 Calorie Row

21 Toes to Bar

15 Box Jump Overs (24/20)

*Masters can step up. Everyone steps down.

Stimulus/Focus: You will go through the two workouts twice. The only time you have to rest is the time you have left in the five minutes after completing the work. You will be on the bike erg once, assault bike once, and rower twice. Scale appropriately.

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: Split Jerk

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

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

WOD: Three 5-Minute AMRAPs (2 Minute Rest)

AMRAP 1: 5 Minutes

50′ Bear Crawl

10 Box Jumps (20)

AMRAP 2: 5 Minutes

50′ Crab Walk

10 Box Jumps (24)

AMRAP 3: 5 Minutes

50′ Duck Walk

10 Box Jumps (30)

*Masters may step up. Everyone must step down.

*Score will be total reps for each workout. You will have 3 separate scores.

Stimulus/Focus: Have fun you filthy animals! : )

Cool Down: 3 Rounds: 100 meter run (50 meters forward/50 meters backwards)

Warm up: Coach’s Choice

Strength/Skill: Power Clean

5 x 5

Stimulus/Focus: Use 75% of your 1 RM for all five sets of five reps. Must be touch and go. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

10 –9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Power Cleans (115/75)(75/55)

1 – 2 – 3 – 4 – 5 – 6 -7 – 8 – 9 – 10

Shoulder to Overhead (115/75)(75/55)

RX+: (135/95)(95/65)

Stimulus/Focus: Try to complete each round unbroken.

Cool Down: Tabata L-Hangs

Warm up: Coach’s Choice

Strength/Skill: Handstand Work: Get Inverted!

WOD: 30 Minute Partner AMRAP

400 Meter Partner Run

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

10 Synchronized Handstand Push Ups

400 Meter Partner Run

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

10 Synchronized Goblet Squats (1.5/1)(1/25#)

400 Meter Partner Run

20 Alternating Wallballs (20/14)(14/10)

20 Ab Mat Wall Ball Passes (20/14)(14/10)

Stimulus/Focus: Have fun with a partner!

Cool Down: Partner Choice