Month: September 2024

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

2 x 2 x 2 x 2 x 2

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

WOD: For Time (20 Minute Time Cap)

81 Front Squats (95/65)(65/45)

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

*100 Meter Run Each Time Your Break

Stimulus/Focus: You must complete the 81 front squats before moving onto the 81 wall balls. Each time you break, you must complete a 100 meter run. Try to complete big sets to minimize your runs, but be careful not to work to failure.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GDH Extensions

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work

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

Stimulus/Focus: Spend 10 minutes getting upside down!

WOD: For Time (20 Minute Time Cap)

25 Slam Balls (30/20)(20/15)

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

Handstand Push Ups

42-36-30-24-18-12-6

Alternating Lunges

25 Slam Balls (30/20)(20/15)

Stimulus/Focus: Try to complete both sets of slam balls unbroken or with one break. Break handstand push ups as needed and find a steady pace on your lunges.

Cool Down: 3 Rounds

10 Slam Ball Squat

20 Slam Ball Sit Ups

Warm up: Coach’s Choice

Strength/Skill: 5 Rounds for Total Reps

1 Minute Max Reps Deadlifts

2 Minutes Change Weights and Rest and Record Reps

*Decrease weight each round (90%, 80%, 70%, 60%, 50%)

Stimulus/Focus: Transition quickly, so you can rest as much of the 2 minutes as possible. You will have a separate score for each of the 5 rounds.

WOD: 12 Minute AMRAP

9 Kettlebell Deadlifts (2/1.5)(1.5/1)

7 Russian Kettlebell Swings (2/1.5)(1.5/1)

5 Chest to Bar Pull Ups

Stimulus/Focus: The short rep scheme and time domain should allow you to keep moving at a quick pace. It will be taxing on the grip. Aim for 8-10 rounds.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: Five 4-Minute Rounds

15/10 Calorie Row

30 Double Unders

10 Burpees

Stimulus/Focus: Push as hard as you can on the work in order to give yourself as much time to rest as possible. Strive to maintain the same time on each round.

Cool Down: Tabata Alternating Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Review the workout movements and get ready to work!

WOD: Maupin

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats

In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004

Cool Down: Spend time with friends and family for Labor Day!