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: Back Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT (12 Minute Cap)

30 Double Unders

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

10 Back Squats (115/75)(75/55)

RX+: (2/1.5)(1.5/1) and (155/105)(105/70)

Stimulus/Focus: This should move quickly. Attempt to do all work unbroken.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 5

Stimulus/Focus: Complete each set at 80% of your 1 RM. Lift on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

-21-18-15-12-9-6-3-

Shoulder Press (65/45)(45/35)

Strict Push Ups

*At each (-) run 100 meters (total of 800 meters)(250m bike erg)

Stimulus/Focus: This will be a tough workout because you are using similar pushing muscles. Consider small sets to avoid muscular failure. Rest on the run! 🙂

Cool Down: 3 Rounds

5 Ring Rows

100 Meter Row

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

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 (22 Minute Cap)

15 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks

RX: (50/35)(35/20)

*Rest 2 minutes between rounds.

Stimulus/Focus: Push hard in each round. You’ll have time to rest before repeating. Strive to complete the work in less than 3 minutes each time.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extenstions

Warm-Up: Coach’s Choice

Strength/Skill: Ring Work: Spend 10 minutes finding a challenging muscle up progression.

WOD: For Total Reps (30 Minute Clock)

5 Minute EMOM:

1 Ring Muscle Up

Then, 20 Minute AMRAP:

5 Pull Ups

10 Alternating Lunges

20 Ab Mat Sit Ups

Then, 5 Minute EMOM:

1 Ring Muscle Up

Stimulus/Focus: This workout will give you a chance to work an advanced gymnastics movement while fresh and while fatigued. Choose a challenging progression for you. Aim for 15 rounds in the AMRAP.

Cool Down: Tabata Superman Holds

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

1 x 1

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

WOD: Omar

For Time:

10 Thrusters (95/65 lbs)

15 Bar-Facing Burpees

20 Thrusters (95/65 lbs)

25 Bar-Facing Burpees

30 Thrusters (95/65 lbs)

35 Bar-Facing Burpees

In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011

Stimulus/Focus: Hero WOD! Find a steady pace on the burpees. Complete the thrusters in 2-3 sets each time. Masters: 65/45

Cool Down: 3 Rounds

30 Flutter Kicks

30 Penguin Taps

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