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: 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!

Warm-Up: Coach’s Choice

Strength/Skill: Power 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: 2 Rounds (6 Minutes Work/2 Minutes Rest)

6 Minute AMRAP

8 Power Cleans (95/65)(65/45)

4 Handstand Push Ups (25# Plates/Ab Mat Set Up)

*Masters: Seated Dumbbell Presses (20/15)

Stimulus/Focus: This should be a lighter barbell and easier gymnastics movement. Aim for 6-8 rounds.

Metcon: 6 Minute AMRAP

8 Power Cleans (135/95)(95/65)

4 Deficit Handstand Push Ups

*Male: Two 45# plates on top of 25# plate/ab mat base.

*Female: One 45# plate on top of 25# plate/ab mat base.

*Masters: Seated Dumbbell Presses (35/20)

Stimulus/Focus: This should be a heavier barbell and more challenging gymnastics movement. Aim for 4-6 rounds.

Cool Down: Tabata Side Plank Hold

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

5 x 4 x 3 x 2 x 1

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

Strength Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)

Max Effort Push Jerks (at 80% of today’s heaviest)

Stimulus/Focus: Accumulate as many reps as possible in each minute. They will come from the rack and do not have to be unbroken. You’ll have a full minute of rest after each round. You’ll have 5 separate scores.

WOD: 5 RFT (8 Minute Time Cap)

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

20 Double Unders

Stimulus/Focus: This is a spring. Go fast and unbroken. Take minimal rest between movements.

Cool Down: Tabata Handstand Holds

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 Run!

WOD: 5k Run

Stimulus/Focus: Benchmark time! Run fast!

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4

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

WOD: For Time (20 Minute Time Cap)

10-9-8-7-6-5-4-3-2-1

Floor Press (Bodyweight)

Chest to Bar Pull Ups

Stimulus/Focus: This workout is a classic push-pull focus. RX requires floor press at your current bodyweight. The bar will come from the rack. You’ll have to work well with each other to find places to do your chest to bar pull ups. Aim to complete each round of work in no more than 2 sets. The long time domain will allow you time to struggle through a heavier bar and more advanced gymnastics movement.

Cool Down: 50 Ab Mat Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Pistol Practice

Spend 10 minutes working through various scales.

WOD: 20 Minute EMOM

Minute 1: Max Effort Russian Kettlebell Swings (2/1.5)(1.5/1)

Minute 2: Max Effort Alternating Pistols

Stimulus/Focus: Push hard in each minute. Find progressions, weights, and rep counts that challenge you.

Cool Down: Tabata Bar Hangs