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

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. Reps should be touch and go.

WOD: 4 RFT (30 Minute Cap)

50 Double Unders

40 Ab Mat Sit Ups

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

20 Alternating Step Lunges

10 Chest to Bar

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

Cool Down: 3 Rounds

10 Superman Holds (2-Second Count)

10 Strict Push Ups

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 5

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

WOD: Four 5-Minute Rounds

10 Sumo Deadlift High Pulls (95/65)(65/45)

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

400 Meter Run

Stimulus/Focus: Work as fast as you can to earn as much rest time in each five-minute round as you can. Aim for at least one minute of rest each round. Strive to complete all reps unbroken and push hard on the run.

Cool Down: 3 Rounds

10 V-Ups

10 GHD Sit Ups

10 Toes to Rings

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics

Three 3-Minute Rounds

5 Strict Chin Ups

5 + 5 Pistols

5 Strict Toes to Bar

5 Ring Dips

*Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round.

WOD: 32 Minute EMOM:

Min 1: Max Calorie Row

Min 2: Max Handstand Push Ups

Min 3: Max Calorie Bike (Alternate Erg/Assault)

Min 4: Max Box Jumps (24/20)

*Masters may step up.

Stimulus/Focus: You will visit each station 8 times. The goal is to work max effort at each one for up to one minute. There is no built in transition time, so you will need to decide when to transition to the next movement.

Cool Down: Tabata Ab Mat Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 2

Stimulus/Focus: Use 85% for all sets. Attempt to complete each set as touch and go, but if needed you can do two quick singles. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

21-15-9

Power Snatch (95/65)(65/45)

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

Knees to Elbow

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

Wall Ball (30/20)(20/14)

Strict Knees to Elbow

Stimulus/Focus: Try to do your wall balls unbroken and your barbell and rig work in 2-3 sets each round.

Cool Down: 3 Rounds

15 GHD Extensions

10 Bike Calories

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 3 x 3 x 3 x 3

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

Front Squat: 1 x Max Effort Reps

Stimulus/Focus: Use 75% of your last successful set of 3 reps. Complete as many unbroken reps at that weight as possible immediately following the last two-minute clock.

WOD: 10 Minute GAFAP

Burpee Pull-Ups

Shuttle Runs (25 Feet Out and Back)

*Start with 1 rep of each movement and add 1 rep each round.

Stimulus/Focus: This short time domain should allow you to keep moving at a fast pace. Keep good form on the shuttle runs to avoid hurting your back!

Cool Down: Diagonal Plank Holds

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: Thruster

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP

15 Toes to Bar

12 Alternating Pistols

9 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

6 Thrusters (115/75)(75/55)

Stimulus/Focus: Try to do your T2B in 2-3 sets. Aim to do all else unbroken.

Cool Down: Tabata Arch Holds (2-Second Count)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5

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

WOD: For Time (20 Minute Cap)

30-20-10-20-30

Floor Press (95/65)(65/45)

Alternating Weighted Step Lunges (95/65)(65/45)

3-2-1-2-3

Wall Walks

Stimulus/Focus: Try to complete this work in no more than two sets each round. The floor press should feel light and the lunge should feel moderate. You can hold the bar in the front or back rack. Your lunges should be alternating forward stepping, but in place.

Cool Down: 4 Rounds

10 GHD Sit Ups

10 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 1

Stimulus/Focus: Use 12 minutes to get AHAP.

Split Jerk: 10 x 1

Stimulus/Focus: Complete one rep at 90% from today’s heaviest every minute on the minute for ten minutes.

WOD: 4 x 3 Minute AMRAPs (1 Minute Rest)

20/15 Calories

Max Rope Climbs in Remaining Time

*Complete one round on the rower, one on the assault bike, and one on the bike erg.

*Score is total rope climbs.

Stimulus/Focus: Complete your calories as quickly as possible to give you time at the rope. Work efficiency on your rope climbs.

Cool Down: Tabata Handstand Holds