Month: December 2021

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: Front Squat (5 x 3 )

Use 85% and lift on a 3-minute clock.

WOD: 7 RFT (18 Minute Cap)
7 Front Squats (95/65)(65/45)
1 Rope Climb

RX+: 14 FS and 2 RC

Stimulus/Focus: Leg burner! Work on efficiency with both movements.

Cool Down: 3 Rounds
5 Dips
20 Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Dumbbell Push Jerk: 10 Minute EMOTM

(3 Push Jerks EMOTM)

WOD:

8 Minute GAFAP
1 Kettlebell Swing (1.5/1)
1 Pull Up
2/2, 3/3 . . .
*Rest One Minute Before Next GAFAP

8 Minute GAFAP
1 Kettlebell Snatch (1.5/1)
1 Chest to Bar
2/2, 3/3 . . .
*Rest One Minute Before Next GAFAP

8 Minute GAFAP
1 Kettlebell Overhead Squat (1.5/1)
1 Bar Muscle Up
2/2, 3/3 . . .

Cool Down: 2 Rounds
100 Meter Farmer’s Carry
100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: 10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: Max Effort Hand Release Push Ups (from the bar in the rack)
Rest 1 Minute Before the Next AMRAP
Score is total reps. Runs each count as 1 rep.

Stimulus/Focus: The goal of today is to work perfect HRPUs with no option of your midline breaking or your legs touching the ground. Everyone will be working from a bar out of the rack.

WOD: 10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: Max Effort Ring Rows
Rest 1 Minute Before the Next AMRAP
Score is total reps. Runs each count as 1 rep.

Stimulus/Focus: The goal of today is to work perfect ring rows to strengthen your lats and midline. Do not use your legs to assist you.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

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

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

WOD: 15 Minute AMRAP
5 Snatches (75/55)(55/35)
10 Burpees
15 Double Unders

Stimulus/Focus: This will be a cardio workout! Try to do the everything unbroken. Rest as needed between movements to make this happen. Aim for 6-8 rounds.

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Warm Up to 90% )

WOD: Deadlifts Reps for Total Weight
2-4-6-8-10
*The first set of two will be at 90%.
*Increase by 5% each time if possible.
*Must be a lift and lower for each rep.
*A missed set cannot be reattempted in the 3 minutes and cannot be counted in your total score.
*Lift on a 3-minute clock.
*Score is total pounds lifted.

For Time (12 Minutes)
15 Deadlifts (Bodyweight)
30 Power Cleans (3/4 Bodyweight)
60 Floor Press (1/2 Bodyweight)

Stimulus/Focus: All the lifting! Know your numbers and have your weights ready. Transition quickly.

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: Back Squat (4 x 3 )

Use 85% for all sets. Lift on a 3-minute clock.

WOD: For Time (20 Minutes)
10-20-30-40-50
Back Squats (45/35)(25/25)
100-200-300-400-500
Meter Run

RX+: 95/65; Backwards Run

Stimulus/Focus: Leg burner! Run fast! Try not to break your squats, but definitely do not break more than once each round.

Cool Down: 3 Rounds
10 Bicep Curls
10 Skull Crushers

Warm-up: Coach’s Choice

Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3 x 3 )

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (25 Minute Cap)
5 Push Press (115/75)(75/55)
10 Pull Ups
15 Strict Push Ups
20 Calories (Row)

Stimulus/Focus: Push pull, push pull. Do not break the push press. Try not to break the pull ups. Do not break more than once on the push ups. Find a steady pace on the row.

Cool Down: 3 Rounds
5 Toes to Rings
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Max Height Box Jump

WOD: 20 Minute AMRAP
10 Med Ball Cleans (20/14)(14/10)
10 Weighted Box Step Ups (24/20)(20/14)(14/10)
10 Weighted Ab Mat Sit Ups (20/14)(14/10)

Stimulus/Focus: This workout will be taxing on your entire body. Try to do all work unbroken. Rest between movements as needed to do this. Aim for 6-8 rounds.

Cool Down: ROMWOD