Month: September 2023

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

Floor Press: 10 Minute EMOM

Even: Max Reps @ 90%

Odd: Change Weight and Rest

Even: Max Reps @ 80%

Odd: Change Weight and Rest

*Continue for 70%, 60% and 50%

Stimulus/Focus: These reps do not have to be unbroken. Accumulate as many as you can in your minute to work. Change weight efficiently to give yourself time to rest.

WOD: 10 RFT (10 Minute Cap)

Weighted Shuttle Run (50/35)(35/20)

Push Ups on Dumbbells (50/35)(35/20)

Dumbbell Hang Power Cleans (50/35)(35/20)

*Two DBs for all movements.*

Stimulus/Focus: Try to finish each round in under a minute. Attempt to hold onto the dumbbells for an entire round.

Cool Down: 2 Rounds

25′ Single Arm Overhead Dumbbell Carry (Left)

5 Dumbbell Overhead Squats (Left)

25′ Single Arm Overhead Dumbbell Carry (Right)

5 Dumbbell Overhead Squats (Right)

(Dumbbell from WOD)

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Split Jerk

10 Minutes to Get AHAP

Stimulus/Focus: Spend 10 minutes getting AHAP in the complex.

Power Clean + Split Jerk

3 x 3

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

WOD: 20-16-12 (12 Minute Time Cap)

Burpees over Bar (Lateral)

Alternating Pistols

Stimulus/Focus: Move quickly on the burpees. Try to do them without stopping or with no more than one break.

Cool Down: 3 Rounds

5 Barbell Rollouts

10 Plank Knees to Elbow

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

Front Squat – 1 x ME Reps

Stimulus/Focus: At the completion of the final 3 minutes, complete one set of max unbroken reps at 70% of your heaviest lift from today. Any change in your cadence constitutes a break.

WOD: 4 Rounds (4 Minutes Work / 2 Minutes Rest)

4 Minute AMRAP

1 Rope Climbs

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

20 Double Unders

Stimulus/Focus: Move quickly. Complete all work unbroken. Aim for 2 rounds each time.

Cool Down: 3 Rounds

20 Straddle Compressions

15 Second L-Hold on the Rings

10 V-Ups

Warm up: Coach’s Choice

Strength/Skill: Review the movements and find a partner. Get set up and warm up to weights.

WOD: Martin – For Time, (With a Partner):

2,000-m row

100 bodyweight deadlifts

50 thrusters (65/95 lb.)

1,000-m row

100 hand-release push-ups

50 pull-ups

500-m row

100 sit-ups

100 wall-ball shots (14/20 lb.)

This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs.

If completing it alone, cut all the reps in half.click here

Stimulus/Focus: This is a partner-style work-rest workout. You may have two bars for the bodyweight deadlifts. You will change one or both of the bars for your thruster weight.

Cool Down: Enjoy your Labor Day with friends and family!

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!