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: Power Clean

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.

5 Rounds: 30 Seconds Max Effort Power Cleans (80%)

30 Seconds Rest

Stimulus/Focus: Accumulate as many power cleans as possible in 30 seconds at 80% of your heaviest lift from today. These do not have to be touch and go. They can be a series of singles. Rest 30 seconds. Repeat for 5 rounds. Your will have 5 separate scores-your number of reps each 30 seconds.

WOD: 20 Minute Partner AMRAP

12/9 Calorie Row

3 Wall Walks

Stimulus/Focus: One partner works, one partner rests. Your score is your and your partner’s total rounds/reps. Aim for 8-10 rounds.

Cool Down: Tabata Side Plank

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: 30 Minute AMRAP

1 Bear Crawl (Stiff Arm/Stiff Leg)(Approx. 80′)

10 Burpees

1 Rope Climb

Stimulus/Focus: Find a steady pace and just keep moving. Aim for 12-15 rounds.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

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

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

WOD: 5 RFT (15 Minute Time Cap)

15 Kettlebell Swings (2/1.5)(1.5/1)

15 Strict Ring Dips

Stimulus/Focus: This will be very taxing on the shoulders. Try to complete all the KB swings unbroken. Break the strict ring dips into small sets in order to avoid muscle failure. Choose a scale that challenges you.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Pause Push Press

3 x 3 x 3 x 3 x 3

Pause for 2-seconds in the bottom of the dip position.

Stimulus/Focus: Start at 60% and get AHAP. Pause in the bottom of the dip for 2 seconds each rep. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

200 Meter Run

20 Alternating Lunges

15 Ab Mat Sit Ups

Stimulus/Focus: Find a steady pace and just keep moving. Aim for 8-10 rounds.

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

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: Ten 2-Minute Rounds

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

10 Pull Ups

*RX+: (30/20)(20/14); chest to bar

Stimulus/Focus: This is a short work, high volume WOD. Complete the work as quickly as possible to maximize rest between sets. You will do this 10 times. You will have a separate score for each round. Sprint baby sprint!

Cool Down: Tabata Partner Twists with Wall Ball

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: Get Ready to Work!

WOD: Halloween Team WOD

Run 400 meters as a group of 4

Pair 1: Zombies

“Walk Like the Dead” (30 Wall Walks)

“Grave Busters” (60 Burpees)

“Brain Toss” (60 Wall Balls) (20/14)

“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders

“Haul off the Dead” (200 Meter Partner Carry)

“Fire Breathers” (200 Double Unders)

“Jump High or Die” (100 Box Jumps) (24/20)

“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.

Each pair will perform both runs and both parts of the WOD.

Score is the time to complete all work.

Only one person in each pair can work at a time.

Pairs cannot move to the second part until the other pair is finished with their first part.

Stimulus/Focus: Have fun with friends! Happy Halloween!

Cool Down: Team Choice

Warm-Up: Coach’s Choice

Strength/Skill: Snatch

3 x 3 x 3 x 3 x 3

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

WOD: 5 RFT (12 Minute Time Cap)

10 Alternating Dumbbell Full Squat Snatches (35/20)(20/15)

10 Hand Release Push Ups

Stimulus/Focus: Focus on form in the squat snatches. These can be really tricky! Keep your HRPUs perfect. Do them in small sets if needed.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: CHAD

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.

Stimulus/Focus: Chad time! This should be a mental and physical grind. The workout is meant to bring awareness to suicide and its reality in our community.

Cool Down: ROMWOD