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: Coaches Choice

Strength: Front Squat

5 x 2 @ 80-85% of your most recent 1RM

Lift on a 2 minute clock

WOD: Every 4 min x 4:

20/15 cal Row/Bike

15 DB Front squats 2x 50/35 lbs

10 DB Box step overs 2x 50/35 lbs

Stimulus: Push for maximum rest per round!

Cool Down: Accumulate

100 Russian twist with plate

30 Prone floor angels

Warm up: Coaches Choice

Strength/Skill: Power Snatch + Hang Power Snatch

Every 90 sec x 12: 1+1 @ 70-75%

WOD: 4 x 3 min on / 1 min off:

50 DU / 75 SU

14 Alt. DB Snatches 50/35 lbs

20 Air squats

Max Burpee over DB in remaining time

Stimulus: Get to the Burpee, and do work!

Cool Down: 400m Run

Warm up: Coaches Choice

Strength/Skill: Every 2 min x 4

6-10 Weighted deficit push-ups

20-30 sec Hollow rocks

Use plates to create a deficit. With a plate on the back. As heavy as form allows.

Stimulus: Go deep, go heavy, maintain perfect form!

WOD: 15 min AMRAP

3 BMU / Strict pull-ups

6 DB Front squats 2×50/35lbs (35/25)

9 Box jumps 24/20in

BMU Rx+/Strict PU Rx/Kipping PU Scaled

Stimulus: Aim for 6 – 8 rounds

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Deadlift – 3 x 10

Work up to 60%-70%of your 1 RM. This will be your target weight for the 3 x 10. Your goal is to complete the sets at the same weight the entire time with touch and go reps. Each rep must be lifted and lowered in a controlled manner. Lift on a 3-minute clock.

WOD: 4 RFT (15 Minute Cap)

21 Ab Mat Sit Ups

18 KB Deadlifts

15 KB Hang Power Cleans

12 KB Alternating Front Rack Lunges

RX: (2/1.5)(1.5/25#)

Stimulus/Focus: Use two kettlebells for all weighted movements. You may only have one set of kettlebells and will likely be limited as to which weight you use for the hang power cleans or lunges. The deadlift will be heavy. Take strategic breaks during the “work” portion. Think DT.

Cool Down: 4 Rounds

200m row

10 Superman Holds (2-Second Count)

Warm up: Coaches Choice

Strength: Clean and Jerk

30 x 1 @ 60-65% of your most recent 1RM C&J. Go every 30 sec.

WOD: 6 Rounds for time:

200m Run

7 Burpees over bar (lateral)

5 Clean & jerks 135/95 lbs (95/65)

Time cap = 15 min

Stimulus: Stay low on the Burpees, and attempt to cycle the bar.

Cool Down: 3 rounds:

15 Hanging Knee Raises

20 “Bird Dogs”

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: Review the Movements and Get Set Up to Workout!

WOD: 12 Days of Christmas

1 – Wall Walk

2 – KB Swings (1.5/1)

3 – Pull Ups

4 – Wall Balls (20/14)

5 – HRPUs

6 – Slam Balls (30/20)

7 – Ab Mat Sit Ups

8 – G20 (45/25)

9 – Burpees

10 – Med Ball Cleans (20/14)

11 – T2B

12 – Goblet Squats (1.5/1)

Stimulus/Focus: This workout will make you think while you work! It goes like the song. You’ll do 1wall walk, then 2 KB swings, then 1 wall walk, then 3 pull ups, 2 kb swings, and 1 wall walk. You will end with 12 goblet squats all the way down to 1 wall walk.

Cool Down: Athletes’ Choice

Warm-up: Coach’s Choice

Strength/Skill: Double Under Skill Practice

WOD: Annie

50-40-30-20-10
Double-unders
Sit-ups

Stimulus: An absolute burner! Just settle in, and breath when it’s over.

WOD: 2k Row

Max Effort 2k Row

Stimulus: This row should be considered a “max effort” event. Pull hard, and stay braced, it’ll be over before you know it!

Cool Down: 3 Rounds:

100m Run

15 GHD Extensions

Warm-up: Coach’s Choice

WOD: Cindy

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Stimulus: Set a baseline for muscular endurance!

Cool Down: Alternating Tabata Superman/Hollow Rock Holds