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: Max Height Box Jump

Stimulus/Focus: Spend 8 minutes jumping as high as you can!

WOD: For Time (30 Minute Cap)

400 Meter Double Kettlebell Farmer’s Carry (1.5/1)(1/25#)

*Every time you put the KBs down, complete 3 burpees.

100 Double Kettlebell Box Step Ups (1.5/1)(1/25#)(24/20)

*KBs held in farmer’s carry position.

*Every time you put the KBs down, complete 3 burpees.

Stimulus/Focus: This will be a grind-mentally and physically. Just settle in and keep moving.

Cool Down: Athlete’s Choice

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

5 x 2

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

WOD: 5 RFT (15 Minute Time Cap)

15 Push Press (155/105)(105/70)

20 Toes to Bar

Stimulus/Focus: This should be a heavy barbell. Aim to complete the push presses and toes to bar work in 2-4 sets each time.

Cool Down: 3 Rounds

20 Bar Hops

5 Bike Calories

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 3 x 3 x 3

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

WOD: 15 Minute AMARP

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

10 Alternating Lunges (95/65)(65/45)

20 Double Unders

Stimulus/Focus: Try to complete the barbell reps unbroken. Aim for 8-10 rounds.

Cool Down: Tabata Hollow Rock Holds

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: 20 Minute Partner AMRAP

12/9 Calorie Row

Max Effort Dumbbell Floor Press (50/35)(35/20)

Stimulus/Focus: A good push-pull workout. You’ll have two scores-total floor press reps between the two of you and total rounds on the rower. Enter your floor press reps first and your rounds of rowing second.

Metcon: Rounds of Rowing

Stimulus/Focus: Mark your board every time you get off the rower to keep track of how many rounds of rowing your team gets. Enter the total number here.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2

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

WOD: For Time (15 Minute Time Cap)

15-12-9-6-3

Power Snatch (115/75)(75/55)

5-4-3-2-1

Rope Climb

*RX+: 155/105 and Legless Climbs

Stimulus/Focus: This will be tough on the grip. Think about quick singles on the snatches to save your hands for the climbs.

Cool Down: 3 Rounds

20 Mountain Climbers

10 V-Ups

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: Handstand Skill Work

Spend 10 minutes practicing handstand walking.

WOD: 10 Minute GAFAP

1 Burpee

2 Ab Mat Sit Ups

*Add 1 burpee and 2 ab mat sit ups each round.

Rest 2 Minutes Before Next AMRAP

Stimulus/Focus: Just keep moving!

10 Minute GAFAP

1 Wall Ball (20/14)(14/10)

2 Ab Mat Sit Ups

*Add 1 wall ball and 2 ab mat sit ups each round.

Stimulus/Focus: Just keep moving!

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

21 Deadlift (135/95)(95/65)

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

9 Pull Ups

Stimulus/Focus: Complete work in no more than 2 sets. Aim for 8 rounds.

Cool Down: Tabata Candlestick Raises

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!