Category: Uncategorized

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 lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.

WOD: Five 3-Minute Rounds of

30 Double Unders

20 Hang Power Snatch (75/55)(55/35)

10 Toes to Bar

Stimulus/Focus: Complete the work as quickly as possible, to allow for time to breath before starting the next round.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: For Time (16 Minute Time Cap)

25 Burpees

20 Ab Mat Sit Ups

15 Ring Dips

10 Alternating Dumbbell Snatches (50/35)(35/20)

5 Rope Climbs

10 Alternating Dumbbell Snatches (50/35)(35/20)

15 Ring Dips

20 Ab Mat Sit ups

25 Burpees

Stimulus/Focus: Work on rope climb efficiency while fatigued. Complete each movement unbroken or in two sets.

Cool Down: 3 Rounds

5 Assault Bike Calories

5 Chest to Bar Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Begin lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.

WOD: 21 – 15 – 9 (12 Minute Cap)

Deadlift (225/155)(155/105)

Box Jumps (24/20)

*Rx+ (275/185)(30/24)

*Masters may step up

*Everyone will step down!

Stimulus/Focus: This should be heavy! Find a pace that allows you to work steady. This is a great day to challenge yourself!

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Barbell Hops

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3

Stimulus/Focus: Begin lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.

WOD: 22 Minute Partner AMRAP

*You Go I Go

10 Plate Ground to Overhead (45/25)(25/15)

2 Shuttle Runs (25′ Out and Back)

Stimulus/Focus: Complete all work unbroken and fast. Go hard on intensity! One partner works while one partner rests. Your score is total rounds + reps (each shuttle run counts as 1 rep).

Cool Down: Tabata Weighted Sit Ups (Plate)

In the interest of caution, our 0530 and 0645 classes for Monday 26 January, have been canceled.

Warm-up: Coach’s Choice

Strength/Skill: Back Rack Lunge

1 x 2

Stimulus/Focus: 10 minutes to find a heavy double.

Strength Metcon: Five 2-Minute Rounds

1 Minute of Max Effort BR Lunge (50%)

1 Minute of Rest

Stimulus/Focus: Working out of the rack, complete as many back rack lunges at 50% of today’s heavy double. You will have 1 minute to work and 1 minute to rest, for a total of 5 rounds.

WOD: Cindy

20-Minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

Stimulus/Focus: Keep your transitions as efficient as possible. Aim for 15 – 20 rounds. Effective scaling should keep you working for the entire 20 minutes!

Cool Down: Tabata Mountain Climbers

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: Deadlift

10 – 8 – 6 – 4 – 2

Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

5 Russian KB Swings (1.5/1)(1/25lb)

10 American KB Swings (1.5/1)(1/25lb)

15 Double Unders

Stimulus/Focus: Attempt to complete each set of movements unbroken. Aim for 15+ rounds!

Cool Down: Tabata Goblet Squats

Warm-up: Coach’s Choice

Strength/Skill: Floor Press

7 x 7 x 7 x 7 x 7 x 7 x 7

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 10 Minute EMOM

10 Burpees to Target (6″)

RX+: 15 Burpees to Target (6″)

Stimulus/Focus: Push hard to get through the prescribed burpees each minute and give yourself time to rest. If you cannot complete the number of burpees prescribed, choose a number you can maintain and complete the rest of the minutes with that number. You can only click RX if you complete 10 rounds of 10 burpees. RX+ is 10 rounds of 15 burpees. Any other rep count will be scaled.

Cool Down: Tabata Plank Hold