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!
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!
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 Clean + Hang Clean
Stimulus/Focus: Spend 10 minutes getting AHAP in this complex.
Power Clean + Hang Clean
10 x 1
Stimulus/Focus: Complete one rep at 85% EMOM for 10 minutes.
WOD: 3 RFT (15 Minute Cap)
20 Box Jump Overs (24/20)
5 Strict Pull Ups
20 Wall Balls (20/14)(14/10)
5 Strict Pull Ups
Stimulus/Focus: Try to go unbroken on the box jumps and wall balls. Choose a challenging scale for the pull ups if you don’t have strict mastered.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)
A) AMRAP
500m Row
Max Alternating Single Arm Devils Press (50/35)(35/20)
B) AMRAP
1000m Bike Erg
Max Alternating Dumbbell Hang Snatch (50/35)(35/20)
C) AMRAP
400m Run
Max Alternating Single Arm Dumbbell Clean and Jerk (50/35)(35/20)
D) AMRAP
25/20 Calorie Assault Bike
Max Dumbbell Overhead Squat (50/35)(35/20)
*Left Arm 1st Round/Right Arm 2nd round
Stimulus/Focus: Push hard on the cardio movements in order to accumulate working reps. The dumbbell reps are the only ones that count in your score. You’ll go through this sequence twice and have a separate score to enter for each of the eight rounds.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Partner DT You Go I go
*10 RFT-5 Rounds Each (20 Minute Cap)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
RX: (155/105)(105/70)
Stimulus/Focus: The weight should be challenging. Attempt to do each movement unbroken or in two sets. Scale weight to make this possible.
Cool Down: Partner Choice