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
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
21-18-15-12-9-6-3
Knees to Elbow
Dumbbell Thruster (35/20)(20/15)
Stimulus/Focus: Complete the knees to elbow in 3 or fewer sets each time. Aim to do the thrusters in 2 or fewer sets.
Cool Down: 4 Rounds
15 GHD Extensions
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Ring Skill Work: Find a Challenging Progression for the Workout!
WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest)
2 Ring Pull Ups
5 Hand Release Push Ups
10 Ab Mat Sit Ups
RX+: 2 Ring Muscle Ups, 5 Handstand Push Ups, 10 GHD Sit Ups
Stimulus/Focus: Find scales that challenge you. There is no mixing and matching of RX and RX+. Aim for 3 rounds each time. You will have a separate rep count for each AMRAP (17 reps per round).
Cool Down: Tabata Bottom to Bottom Squats
Warm-Up: Coach’s Choice
Strength/Skill: Split Jerk
1 x 1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
20 Lateral Burpees over the Dumbbell
20 Alternating Hang Power Clean to Overhead (50/35)(35/20)
200 Meter Row
Stimulus/Focus: The large rep scheme will be mentally challenging. Try to just keep moving. If you are on the row when time is called, finish it and count it!
Cool Down: Tabata Standing Hip Dips (with DB)
Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 6 RFT (15 Minute Time Cap)
6 Power Cleans (115/75)(75/55)
12 Pull Ups
24 Double Unders
RX+: (155/105)(105) and Chest to Bar
Stimulus/Focus: Aim for unbroken sets of power cleans or complete quick singles. Complete your pull ups in no more than 2 sets.
Cool Down: 4 Rounds
5 Toes to Ring
5 Bike Calories
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Lunge
10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start with the naked barbell and get AHAP. Lift on a 2-minute clock.
WOD: 25 Minute AMRAP
100 Meter Run
10 Meters Walking Lunges
Stimulus/Focus: Find a steady pace and keep moving. Aim for 12 rounds. If time is called during the lunge, finish it and record it as a full round. If it is called during the run, finish it and record it as plus one rep.
Cool Down: 3 Rounds
20 Bicycle Crunches
20 High Crunches (Toe Touches)
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: Snatch
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 (10 Minute Cap)
21-15-9
Snatch (75/55)(55/35)
Wall Balls (20/14)(14/10)
RX+: (115/75)(75/55) and (10’/12′ Wall Ball Target)
Stimulus/Focus: This will be a challenging WOD on the legs and lungs. Try to complete the snatches in 3 sets each round and the wall balls in 2 sets or unbroken.
Cool Down: 400 Meter Run with Wall Ball
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute GAFAP
1 Weighted Box Step Up (24/20)
1 Strict Push Up
*Add 1 rep to each movement each round.
*(50/35)(35/20) (Two DB Held in the Front Rack Position)
Stimulus/Focus: This workout will be slow moving and will tax your muscular endurance and stamina. Settle in and just keep moving.
Cool Down: Alternating Tabata
Ring Rows
Candlestick Raises
Warm-Up: Coach’s Choice
Strength/Skill: Turkish Get Up
1 x 1
Stimulus/Focus: Spend 15 minutes finding a your heaviest lift using a barbell. You must complete the rep on each side for it to count.
WOD: 30 Minute EMOM
Minute 1: 2 TGUs (1 Per Side) @ 80% of 1 RM from Today
Minute 2: Max Effort Ab Mat Sit Ups
Stimulus/Focus: Complete as many ab mats sit ups as possible each round, but give yourself time to rest before time to begin your TGUs. Your score is your total number of ab mat sit ups.
Cool Down: Tabata Plank Holds