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: Overhead 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: 15 Minute AMRAP

5 Overhead Squats (135/95)(95/65)

10 Burpees over the Bar

20 Ab Mat Sit Ups

Stimulus/Focus: Aim to complete all work unbroken. The bar should be heavy. Strive for 5-7 rounds.

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.

WOD: For Time (8 Minute Time Cap)

21-15-9

Floor Press (135/95)(95/65)

Toes to Bar

*RX+: (185/135)(135/95) and Strict T2B

Stimulus/Focus: This is a sprint! Treat it like one!

Cool Down: 3 Rounds

15 GHD Extensions

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work: 10 Minute Skill Practice

WOD: 30 Minute Partner You Go I Go Workout

7/5 Bike Calorie

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

5 Ring Pull Ups

Stimulus/Focus: One partner completes a round, while the other partner rests. Switch and repeat. Mark your board after each person completes the work. Score is total rounds.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 15 minutes finding a heavy single.

WOD: For Time (30 Minute Time Cap)

1000 Meter Run

200 Meter Row

800 Meter Run

400 Meter Row

600 Meter Run

600 Meter Row

400 Meter Run

800 Meter Row

200 Meter Run

1000 Meter Row

Stimulus/Focus: Just go! Bike erg for run sub. Have fun!

Cool Down: 400 Meter Walk/ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for a single.

Strength Metcon: Five 2-MInute Rounds

1 Rep @ 90%

2 Reps @ 85%

3 Reps @ 80%

4 Reps @ 75%

5 Reps @ 70%

Note: Use your true percentages based on your heaviest single of the day. If you miss any lifts you may re-attempt in the 2-minute window. Your score is your total weight successfully lifted.

WOD: 7 Minute GAFAP

1 Strict Pull Up

1 Push Press (115/75)(75/55)

2/2, 3/3, . . . etc.

RX+: Strict Chest to Bar and (135/95)(95/65)

Stimulus/Focus: This will fatigue your shoulders. Just keep moving. It is a short time domain. Your score is total reps.

Cool Down: Tabata Hanging Knee 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!

Warm-Up: Coach’s Choice

Strength/Skill: Clean

2 x 2 x 2 x 2 x 2

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

WOD: 4 Rounds (3 Minutes Work/3 Minutes Rest)

21 Ab Mat Sit Ups

15 Box Jump Overs (24/20)*Masters may step up. Everyone must step down.

9 Cleans (135/95)(95/65)

*Max Effort Toes to Bar in Remaining Time

Stimulus/Focus: Push hard to give yourself as much time as possible to accumulate toes to bar, which are the only reps that count! You’ll have 4 separate scores to enter.

Cool Down: Tabata Pike Off the Box Shoulder Taps

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Work: 10 minutes to get upside down. Work kicking up onto the wall, holds, one-handed holds, freestanding holds, walks, etc.

WOD: 30 Minute Alternating EMOM

Minute 1: Max Effort Burpees

Minute 2: Max Effort Slam Balls (30/20)(20/15)

Repeat for 15 rounds. Score is your total rep count.

Stimulus/Focus: This will be a cardio grind. Push hard each minute or treat it like a recovery day and do a set number of reps each minute.

Cool Down: Tabata Plank Hip Dips

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

8 x 8 x 8 x 8 x 8 x 8

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (10 Minute Time Cap)

30 Double Unders

15 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Try to complete all work unbroken. Rest as needed to be ready to do this.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Goblet Squats