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: Snatch

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 (10 Minute Cap)

21-15-9

Snatch (75/55)(55/35)

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

RX+: (115/75)(75/55) and (10’/12′ Wall Ball Target)

Stimulus/Focus: This will be a challenging WOD on the legs and lungs. Try to complete the snatches in 3 sets each round and the wall balls in 2 sets or unbroken.

Cool Down: 400 Meter Run with Wall Ball

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 20 Minute GAFAP

1 Weighted Box Step Up (24/20)

1 Strict Push Up

*Add 1 rep to each movement each round.

*(50/35)(35/20) (Two DB Held in the Front Rack Position)

Stimulus/Focus: This workout will be slow moving and will tax your muscular endurance and stamina. Settle in and just keep moving.

Cool Down: Alternating Tabata

Ring Rows

Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes finding a your heaviest lift using a barbell. You must complete the rep on each side for it to count.

WOD: 30 Minute EMOM

Minute 1: 2 TGUs (1 Per Side) @ 80% of 1 RM from Today

Minute 2: Max Effort Ab Mat Sit Ups

Stimulus/Focus: Complete as many ab mats sit ups as possible each round, but give yourself time to rest before time to begin your TGUs. Your score is your total number of ab mat sit ups.

Cool Down: Tabata Plank Holds

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock.

WOD: 10 RFT (20 Minute Time Cap)

10 Deadlifts (135/95)

10 Handstand Push Ups

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

Stimulus/Focus: Try to complete the deadlifts unbroken and the HSPUs in no more than 2 sets.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Three 3-Minute Rounds

Max Effort Set Unbroken Double Unders

Stimulus/Focus: Your goal is to get a max effort set of unbroken double unders completed in each three-minute round and have the remaining time to rest. If you accidentally break early on and know you can get a bigger set, you may reattempt in that three minutes. For those of you who do not have double unders yet, the stimulus will be adjusted to give you structured time to practice-you will attempt double unders for 30 seconds and rest 30 seconds throughout the 9 minutes.

WOD: Four Rounds (5 Minutes Work/2 Minutes Rest)

Complete,

15-12-9

Pull Ups

Air Squats

Then, Max Effort Cardio in Remaining Time

(Assault Bike/Row/Bike Erg/Shuttle Runs)

Stimulus/Focus: Push hard on the work in order to give yourself as much time to accumulate cardio reps with the remaining time.

Cool Down: Tabata Flutter Kicks

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 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

15-12-9-12-15

Thrusters (75/55)(55/35)

Burpees

Stimulus/Focus: This is going to be a cardio grind! The light weight should allow you to complete all reps unbroken and keep moving. The out and back rep scheme will be challenging mentally.

Cool Down: 3 Rounds

5 Strict Pull Ups

10 V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Pull-ups

5 x 3 Minutes

Stimulus/Focus: There will be five 3-minute rounds. Complete a set of max effort unbroken reps. Rest the remaining time. You will enter 5 separate scores.

WOD: 20 Minute AMRAP

20 Goblet Lunges (1.5/1)(1/25#)

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

2 Bar Muscle Ups

Stimulus/Focus: Try to complete all reps unbroken. Choose a gymnastics scale that is challenging for you.

Cool Down: 3 Rounds

100 Meter Farmers Carry (KB from WOD)

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6

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

WOD: 5 RFT (12 Minute Time Cap)

10 Deadlifts (165/115)(115/75)

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

30 Double Unders

Stimulus/Focus: Complete all reps unbroken if possible. The weight should me light to moderate on the deadlift.

Cool Down: 50 Wall Ball Ab Mat Sit Ups