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

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock.

WOD: Max Effort 2k Row

Stimulus/Focus: You may set the damper wherever you like. Stay on the seat and hold onto the handle until you cross the finish line!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 10 Minute AMRAP

5 Hang Clean and Jerk (115/75)(75/55)*Any style clean and any style jerk*

10 Back Squats (115/75)(75/55)

15 Toes to Bar

Stimulus/Focus: Aim to complete the barbell work unbroken. Try to complete the toes to bar in 2-3 sets. Aim for 3-4 rounds.

Then:

Clean: 1 x 1

Stimulus/Focus: Immediately following the AMRAP, spend 5 minutes establishing your 1 rep max clean (power or squat).

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Bar Hops

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Work on cycling the barbell quickly.

WOD: Six 3-Minute Rounds

20 Ab Mat Sit Ups

15 Air Squats

10 Handstand Push Ups

Stimulus/Focus: These are six quick sprints! You will have a separate time for each one. Complete them as quickly as possible to give yourself as much time to rest as you can before repeating.

Cool Down: 3 Rounds

5 Ring Pull Ups

20 Mountain Climbers

Warm-Up: Coach’s Choice

Strength/Skill: Get Ready to Workout!

WOD: Small

3 Rounds For Time

1,000 meter Row

50 Burpees

50 Box Jumps (24/20 in)

800 meter Run

In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009

Stimulus/Focus: Hero WOD time! This will be a grind. There is no time cap. You can scale rounds, reps, or even complete it with a partner.

Cool Down: Thank a Vet!

Warm-Up: Coach’s Choice

Strength/Skill: Snatch

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 (16 Minute Time Cap)

24-20-16-12-8-4

Alternating Dumbbell Snatches (50/35)

Pull Ups

Double Unders

Stimulus/Focus: Complete the larger rounds of snatches and pull ups in 2 sets and the smaller rounds unbroken. Complete the double unders unbroken.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Run

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: Power Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

5 Rounds: 30 Seconds Max Effort Power Cleans (80%)

30 Seconds Rest

Stimulus/Focus: Accumulate as many power cleans as possible in 30 seconds at 80% of your heaviest lift from today. These do not have to be touch and go. They can be a series of singles. Rest 30 seconds. Repeat for 5 rounds. Your will have 5 separate scores-your number of reps each 30 seconds.

WOD: 20 Minute Partner AMRAP

12/9 Calorie Row

3 Wall Walks

Stimulus/Focus: One partner works, one partner rests. Your score is your and your partner’s total rounds/reps. Aim for 8-10 rounds.

Cool Down: Tabata Side Plank

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: 30 Minute AMRAP

1 Bear Crawl (Stiff Arm/Stiff Leg)(Approx. 80′)

10 Burpees

1 Rope Climb

Stimulus/Focus: Find a steady pace and just keep moving. Aim for 12-15 rounds.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

7 x 7 x 7 x 7 x 7 x 7 x 7

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (15 Minute Time Cap)

15 Kettlebell Swings (2/1.5)(1.5/1)

15 Strict Ring Dips

Stimulus/Focus: This will be very taxing on the shoulders. Try to complete all the KB swings unbroken. Break the strict ring dips into small sets in order to avoid muscle failure. Choose a scale that challenges you.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions