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: Shoulder Press

4 x 4 x 4 x 4

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

WOD: 4 RFT (30 Minute Cap)

800m Run

10 Clean and Jerks (135/95)(95/65)

10 Pull Ups

RX+: (185/135)(135/95); chest to bar pull ups

Stimulus/Focus: This workout taxes your cardiovascular system and forces you to lift heavy while fatigued.

Cool Down: 3 Rounds

5 Barbell Rollouts

5 Ring Dips

Warm up: Coach’s Choice

Strength/Skill: Sumo Deadlift

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 (25 Minute Cap)

150 Double-Unders

125 Ab Mat Sit Ups

100 Box Step-Ups

75 Deadlifts

50 Burpees

25 Strict Handstand Push-Ups

♀ 20-inch box and 75-lb barbell

♂ 24-inch box and 115-lb barbell

Masters RX: Barbell (75/55) and Seated Dumbbell Presses (20/15)

Stimulus/Focus: Have fun with this chipper! Complete big sets of work and take quick breaks. When you get to the strict handstand push ups, choose a scale that challenges you.

Cool Down: 3 Rounds

10 Ring Rows

10 Supermans (2-Second Holds)

Warm up: Coach’s Choice

Strength/Skill: Push Press

5 x 5 x 5 x 5 x 5

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

WOD: Five 4-Minute Rounds

5 Wall Walks

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

20 Alternating Lunges

Stimulus/Focus: Push through the work as quickly as possible. You will rest the remaining time you have in the four-minute round. You will repeat for five rounds. You will have a time for each of five rounds.

Cool Down: Alternating Tabata

Lying Windshield Wiper

Hollow Rock Hold

Warm up: Coaches Choice

Strength/Skill: Paused Front Squat + Front Squat

5 x 1+2

Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP on a 2-minute clock. The complex will be a 2-second pause front squat + 2 front squats.

WOD: 10 Rounds (25 Minute Cap)

5 Pull Ups

10 Strict Push Ups

15 Air Squats

100 Meter Run

Stimulus/Focus: Focus on good form and quick transitions.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Ring Work

Stimulus/Focus: Spend 10 minutes finding your ring muscle up progression.

WOD: 30 Minute Partner AMRAP

You Go, I Go Format

25 Double Unders

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

1 Ring Muscle Up

Stimulus/Focus: This is a long time domain. The partner-style format and low rep scheme should allow you to move quickly through it. You will rest while your partner works, so push as hard as you can in your round of work.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Power Clean

1 x 2

Stimulus/Focus: Spend 10 minutes getting AHAP for a tough and go double.

Power Clean

10 x 1

Stimulus/Focus: Lift one rep at 90% of today’s heaviest double every 30 seconds for 5 minutes.

WOD: 5 Rounds (90 Seconds Work/90 Seconds Rest)

10/7 Calorie Row

7 Toes to Bar

Max Effort Dumbbell Thrusters in Remaining Time (50/35)(35/20)

Stimulus/Focus: Push as hard as you can on the row and toes to bar to give yourself as much time on the dumbbells as possible. You have a 1:1 work rest ratio. You’ll repeat this for five rounds. The only reps that count are the dumbbell thrusters.

Cool Down: Tabata Side Planks

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: Overhead Squat

2 x 2 x 2 x 2 x 2

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

WOD: 8 Minute AMRAP

200 Meter Run

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

30 Double Unders

*Rest 4 Minutes Before Next AMRAP.

8 Minute AMRAP

100 Meter Run

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

15 Double Unders

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Five 3-Minute Rounds

Max Effort Unbroken Floor Press (50% of 1 RM)

Stimulus/Focus: Use 50% of your most recent 1 RM. The bar will come from the rack for each round. You may pause in the top for a second or two, but there cannot be any pause in the bottom. Once a set breaks, rerack the bar and wait until the next round starts. You’ll have five separate rep counts-one per round.

WOD: For Time (25 Minute Cap)

800 Meter Run, Then:

25 Rounds

2 Pull Ups

4 Strict Push Ups

6 Air Squats

Then, 800 Meter Run

Stimulus/Focus: Focus on quick transitions and unbroken work.

Cool Down: Athlete’s Choice