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: Overhead Squat – 5 x 4 x 3 x 2 x 1

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

WOD: For Time (10 Minute Cap)

21-15-9

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

Bar Facing Burpees

Stimulus/Focus: This should be a fast moving workout. Aim to do the overhead squats in one or two sets each time. Find a steady pace on the burpees.

Cool Down: 3 Rounds

5 Toes to Bar

10 Supermans (2-second hold)

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: For Time and Total Climbs

Accumulate as many rope climbs as possible while chipping away at the below reps. Switch every 2 rope climbs.

100 Dumbbell Deadlifts

80 Dumbbell Hang Power Cleans

60 Dumbbell Push Jerks

40 Dumbbell Front Rack Lunges

20 Dumbbell Thrusters

*RX Weight: (35/20)(20/15)

*Two dumbbells for all movements

*Once the workout begins dumbbells cannot be put down (5 burpee penalty for both people if they are)

Stimulus/Focus: This will be extremely challenging on your forearms. Rest after transferring the dumbbells to your partner, before you climb the rope.

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Review the Movement

WOD: Randy

75 Power Snatches, 75# / 55#

Stimulus/Focus: Benchmark time! Masters use 55/35. Strive for large sets of reps. Move well!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – 4 x 4 x 4 x 4 x 4

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

WOD: 15 Minute AMRAP

1 Around the World

10 Box Jumps (24/20)

Stimulus/Focus: The workout incorporates opposing muscle groups–shoulders and legs. Push hard in both movements. Aim for 10 rounds. Don’t know what an around the world is? Come in and find out! 🙂

Cool Down: Tabata Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Floor Press – 5 x 5 x 5 x 5 x 5

These reps will be 3-second tempo lifts–3 seconds up, 3 seconds down. Start at 60% and get as heavy as possible. Lift on a 3-minute clock.

WOD: 16 Minute AMRAP

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

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

Stimulus/Focus: This should be light to moderate weight. Aim to go unbroken on all work. Rest as needed between movements. Strive for 8 rounds.

Cool Down: Tabata Partner Ab Mat Wall Ball Passes

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: Push Press – 6 x 6

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

WOD: 20 Minute EMOTM

Even Minutes: Bike Calories

Odd Minutes: Max Effort Push Press (75/55)(55/35)

*You will alternate your biking minutes between the assault bike and bike erg–with 5 rounds on each one.

*Your score is your total number of calories and push press reps.

Stimulus/Focus: This will tax your lungs. Push as hard as you can each minute. Try not to put the bar down more than once in the push press rounds.

Cool Down: Tabata Bar Hangs (from the rig)

Warm-up: Coach’s Choice

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

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (18 Minute Cap)

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

Back Squat (95/65)(65/45)

Pull Ups

Ab Mat Sit Ups

RX+: (135/95)(95/65); Strict Pull Ups; GHD Sit Ups

Stimulus/Focus: This workout hits all the things–arms, legs, midline. Try not to break more than once in each movement.

Cool Down: 4 Rounds

250 Meters on Bike Erg

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: 4 RFT (24 Minute Cap)

18 Deadlifts

12 Hang Power Cleans

9 Push Jerks

400 Meter Run

RX Weight: (115/75)(75/55)

Stimulus/Focus: This is a moderately heavy workout. Try not to break more than once in any movement, but go unbroken if possible. Push hard on the run.

Cool Down: ROMWOD