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 Snatch

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (20 Minute Cap)

6 Power Snatch (95/65)(65/45)

12 Burpees over the Bar

200 Meter Run

Stimulus/Focus: This workout will be a cardiovascular strain. Push hard in each movement. Try to catch your breath on the run so you can sprint through the movements. 

Cool Down: 3 Rounds

5 Ring Dips

5 Toes to Bar

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

Spend 15 minutes working the skill. 

WOD: For Time (No Cap)

Accumulate 3 minutes of Handstand Hold Time

100 Air Squats

Accumulate 50 Meters of Handstand Walk

100 Air Squats

30 Handstand Push Ups

Stimulus/Focus: This gymnastics WOD will be challenging for most. Try to do the HS work in as big  of sets as possible. Focus on good for on the air squats. 

Cool Down: 3 Rounds

5 Strict Pull Ups

10 Calories Assault Bike

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

WOD: Deadlifts

2 @ 90%

4 @ 80%

6 @ 70%

8 @ 60%

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

Stimulus/Focus: The out and back style of this strength will be a challenge. Going down in weight and then back up when tired is difficult. Your score will be your total weight. 

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Front Squat

These are going to be “from the hole” front squats. You will start in the bottom position and stand up from there. This will help you develop the strength needed to stand up a clean when you are stuck in the bottom. 

WOD: Out and Back for Time (12 Minute Cap)

25 Double Unders

20 Ab Mat Sit Ups

15 Strict Push Ups

10 Pistols

5 Front Squats (165/115)(115/75)

10 Pistols

15 Strict Push Ups

20 Ab Mat Sit Ups

25 Double Unders

Stimulus/Focus: This out and back should move relatively quickly. Focus on good form in each movement.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk

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

WOD: 16 Minute GAFAP

1 Dumbbell Push Jerk (50/35)(35/20)

1 Wall Ball (20/14)(14/10)

1 Pull Up

Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle into it.

Cool Down: Tabata Seated Knees to Elbow

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: Back Squat

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)

5 Knees to Elbow

10 Box Jumps (24/20)

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

RX+: (30/24) and (2/1.5)(1.5/1)

Cool Down: 3 Rounds

5 Goblet Squats

10 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Snatch

20 Minutes to Find Your 1 RM. Complex is 1 high hang snatch, 1 hang snatch, and 1 snatch.

WOD: 12 Minute AMRAP

1 Complex at 90%

100 Meter Run

Stimulus/Focus: This WOD should be heavy. It will force you to lift heavy while winded. Run fast. If you get out the door on your run before time runs out, finish it and count it as a full round. 

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up

WOD: 14 Minute EMOTM

Even: 1 Rep Per Side @ 60%

Odd: ME Ab Mat Sit Ups

Stimulus/Focus: These are two tough movements on the midline. Focus on perfect form on the TGU and go as fast as possible on the sit ups. 

Cool Down: 3 Rounds

100 m Run

15 Back Extensions