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: Push Jerk (2 x 2 x 2 x 2 x 2)

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

WOD: 4 RFT (17 Minute Cap)
600 Meter Run
15 Push Jerks (155/105)(105/80)

Stimulus/Focus: Opposing muscle groups allow a chance to rest each and to push hard in both. The bar should be heavy. Try not to break more than twice (three sets) in each round.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ring Rows

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (10 Minutes to Get as Heavy as Possible)

WOD: 10 Minute EMOTM
1 Power Clean @ 90%

*Click RX if you use 90% of your heavy from today and make all 10 lifts. You can reattempt a missed lift within the minute.

10 Minute AMRAP
5 Power Cleans (165/115)(115/75)
10 Toes to Bar

Stimulus/Focus: This WOD will be taxing on your grip and forearms. Your power cleans will likely be in singles. Your toes to bar should be done unbroken or in two sets if you can string them together.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3)

Start at 60% and get AHAP with a 3-position deadlift. You’ll pause just off the floor, below the knee and above the knee. Lift on a 2-minute clock.

WOD: 10 Minute GAFAP
1 Deadlift (135/95)(95/65)
1 Box Jump (24/20)
2/2, 3/3, 4/4 . . .

Stimulus/Focus: Light and fast. Short time domain. Just keep moving!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Ring Muscle Ups

Stimulus/Focus: Time to practice some skill while being cardiovascularly taxed. Try to do the dubs unbroken and find a steady pace on the burpees. Choose a muscle up progression that will challenge you.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Thruster (2 x 2 x 2 x 2 )

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

WOD: For Time (20 Minute Cap)
21-18-15-12-9
Pull Ups
Dumbbell Thrusters (35/20)(20/15)

RX+: Chest to Bar; (50/35)(35/20)

Stimulus/Focus: This is going to be a difficult workout. Work may have to be completed in small sets. Try to keep them as large as possible.

Cool Down: 3 Rounds
100 Meter DB Farmers Carry (switch at turn around)
100 Meter Sprint

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 (3 x 3 x 3 x 3 x 3 )

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

WOD: 20 Minute AMRAP
200 Meter Row
20 Ab Mat Sit Ups
10 Overhead Squats (95/65)(65/45

Stimulus/Focus: This workout’s time domain will require you to find a steady pace and maintain it. All work should be completed unbroken.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups.

WOD: For Time (20 Minute Cap)
21-15-9-15-21
Burpee Box Jump Overs (24/20)
Pull Ups

Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in reps and then increase.

Cool Down: 4 Rounds
100 Meter Run
5 Strict Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (Work to WOD Weight)

WOD: For Time (No Cap)
500-1000-2000
Meter Run
30-20-10
Floor Press (Bodyweight)

*RX can come from a rack. Scaled must come from the floor.

Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight.

Cool Down: ROMWOD