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: Tempo Deadlifts

5 x 5 x 5 x 5 x 5

5 seconds up; 5 seconds down

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: 18 Minute AMRAP

10 Kettlebell Deadlifts

10 Kettlebell Lunges (Goblet)

10 Kettlebell Swings

30 Double Unders

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

Stimulus/Focus: Find a steady pace and just keep moving. Complete all work unbroken. Aim for 6-7 rounds.

Cool Down: Tabata Oblique Twists

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 5 x 5 x 5 x 5

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

WOD: 30 – 20 – 10 Reps for Time (15 Minute Cap)

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

Overhead Squats (95/65)(65/45)

Toes to Bar

Stimulus/Focus: Try to do large sets of work and take quick breaks.

Cool Down: 4 Rounds

5 Ring Dips

10 V-Ups

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: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

2 x 2 x 2 x 2 x 2

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

WOD: Three 7-Minute Rounds

500m/450m Row

400m Run

Stimulus/Focus: Push as hard as you can in each cardio movement to give yourself as much time to rest as possible in the 7-minute round. You will have three separate scores.

Cool Down: 400 Meter Walk or 25/20 Calorie Assault Bike or 500 Meter Ski Erg or 1000 Meter Bike Erg

Warm up: Coach’s Choice

Strength/Skill: Clean

1 x 1

Stimulus/Focus: Use 20 minutes to get as heavy as you can on a clean (squat).

WOD: 12 Minute GAFAP

1 Clean (165/115)(115/75)

2 Handstand Push Ups

*Add one rep to cleans each round and two reps to HSPUs.

*Masters RX: Seated DB Presses (20/15)

*RX+: (225/155)(155/105) and strict handstand push ups (masters: seated DB Presses @ 35/20)

Stimulus/Focus: This should be challenging. Find a pace and try to keep moving.

Cool Down: Tabata Bar Hangs

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: Front Squat

2 x 2 x 2 x 2 x 2

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

WOD: For Time (20 Minute Time Cap)

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

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

*100 Meter Run Each Time Your Break

Stimulus/Focus: You must complete the 81 front squats before moving onto the 81 wall balls. Each time you break, you must complete a 100 meter run. Try to complete big sets to minimize your runs, but be careful not to work to failure.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GDH Extensions

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

Stimulus/Focus: Spend 10 minutes getting upside down!

WOD: For Time (20 Minute Time Cap)

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

21-18-15-12-9-6-3

Handstand Push Ups

42-36-30-24-18-12-6

Alternating Lunges

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

Stimulus/Focus: Try to complete both sets of slam balls unbroken or with one break. Break handstand push ups as needed and find a steady pace on your lunges.

Cool Down: 3 Rounds

10 Slam Ball Squat

20 Slam Ball Sit Ups

Warm up: Coach’s Choice

Strength/Skill: 5 Rounds for Total Reps

1 Minute Max Reps Deadlifts

2 Minutes Change Weights and Rest and Record Reps

*Decrease weight each round (90%, 80%, 70%, 60%, 50%)

Stimulus/Focus: Transition quickly, so you can rest as much of the 2 minutes as possible. You will have a separate score for each of the 5 rounds.

WOD: 12 Minute AMRAP

9 Kettlebell Deadlifts (2/1.5)(1.5/1)

7 Russian Kettlebell Swings (2/1.5)(1.5/1)

5 Chest to Bar Pull Ups

Stimulus/Focus: The short rep scheme and time domain should allow you to keep moving at a quick pace. It will be taxing on the grip. Aim for 8-10 rounds.

Cool Down: Tabata Mountain Climbers