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: Power Clean – 15 Minutes to Get AHAP

WOD: For Time (21 Minute Cap)

21-15-9-15-21

Power Clean (60%)

Handstand Push Ups

RX+: 70% and strict HSPUs

Stimulus/Focus: A great pull push workout! The decreasing and then increasing rep scheme will be challenging mentally. Try to do large sets and take short breaks.

Cool Down: 3 Rounds

10/7 Calories Assault Bike

10 Toes to Rings

Warm-up: Coach’s Choice

Strength/Skill: Review Rope Climbs and Devils Press

WOD: 10 RFT (20 Minute Cap)

5 Devils Press (35/20)(20/15)

1 Rope Climb

Stimulus/Focus: A skill workout. The weight and rep scheme are both manageable. Work the movements and keep moving.

Cool Down: 4 Rounds

100 Meter Farmer’s Carry

100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: 20 Minute AMRAP

100 Meter Row

10 Box Jumps (24/20)

RX+: 30/24

Stimulus/Focus: All the legs and all the cardio! Find a steady pace and maintain it.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – 4 x 4

Use 80% for all sets. Lift on a 3-minute clock.

WOD: Hard Cindy

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

RX: To click RX you must use a dumbbell for pull ups and squats. You must use the same dumbbell for both movements. For push ups, men will put their feet on a 30″ box and females on a 24″ box. You will have two scores–your number of rounds and reps is one. Your weight used is the other.

Cool Down: Tabata Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat – 5 x 5 x 5 x 5

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (18 Minute Cap)

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

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

Double Unders

Ab Mat Sit Ups

Stimulus/Focus: This will be taxing on the whole body. The double unders will leave you winded. Rest on the sit ups. Try to go unbroken on all work. If needed take one break on the bigger sets of overhead squats.

Cool Down: 500 Meter Row

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 Ready to Work!

WOD: Barbara

Five Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*3-minute rest after each round*

Stimulus/Focus: Shoot for a new PR on our annual post Thanksgiving Day benchmark WOD!

Cool Down: Run 400 Meters

Warm-up: Athlete’s Choice

Strength/Skill: Get ready to run!

WOD: 5k Run

Max Effort 5k Run

Stimulus/Focus: Run the 5K Turkey Trot with friends and family before you go enjoy Thanksgiving meals with those you love!

Cool Down: Visit with family for Thanksgiving!

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Three 6-Minute Rounds

Round 1: 6 Minute AMRAP

10 Floor Press (135/85)(85/55)

10 Front Rack Weighted Lunges (135/85)(85/55)

*Rest 1 Minute Between AMRAPs*

Round 2: 6 Minute AMRAP

10 Floor Press (135/85)(85/55)

10 Back Rack Weighted Lunges (135/85)(85/55)

*Rest 1 Minute Between AMRAPs*

Round 3: 6 Minute AMRAP

10 Floor Press (135/85)(85/55)

10 Overhead Weighted Lunges (135/85)(85/55)

Cool Down: ROMWOD