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: Deadlift

2 x 2 x 2 x 2 x 2

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

WOD: 15 Minute GAFAP

1 Kettlebell Swing (1.5/1)(1/25#)

25′ Lunge

1 Burpee

25′ Lunge

*Increase the KB and burpee by 1 each round. The lunge stays the same.

Stimulus/Focus: Find a steady pace and keep moving.

Cool Down: Tabata Plank Hold

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk

2 x 2 x 2 x 2 x 2

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

WOD: For Time (22 Minute Time Cap)

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

Row – Calories

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

Handstand Push Ups

42-36-30-24-18-12-6

Double Unders

Stimulus/Focus: This is a gasser! Try to push hard on the row and go unbroken on the dubs. Aim to complete HSPUs in 3 sets for the bigger rounds and 1-2 sets for the smaller rounds.

Cool Down: 3 Rounds

30 Mountain Climbers

15 Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Front Squat

5 x 5 x 5 x 5 x 5

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

WOD: Kelly

5 Rounds for time of:

400m Run

30 Box Jumps, 24” / 20”

30 Wall-Ball Shots, 20# / 14#

Stimulus/Focus: Benchmark time! Push hard on the runs, complete the box jumps without stopping, and aim to do the wall balls in 2-3 sets each time.

Cool Down: Athlete’s Chocie

Warm-up: Coach’s Choice

Strength/Skill: Ring Skill Work

WOD: 5 Rounds for Reps (40 Seconds Work/20 Seconds Rest)

Minute 1: Ring Dips

Minute 2: Toes to Rings

Minute 3: Ring Push Ups

Minute 4: Ring Pull Ups

Stimulus/Focus: Try to accumulate as many reps as possible in the 40 seconds. You’ll have 20 seconds to write your reps down and transition.

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch

2 x 2 x 2 x 2 x 2

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

WOD: Randy

For Time: 75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Stimulus/Focus: Benchmark time! Try to complete big sets and work on cycling the barbell.

Cool Down: 400 Meter Run

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: Deadlift

5 x 3

Stimulus/Focus: Complete all reps at 85%. Lift on a 2-minute clock.

WOD: For Time (25 Minute Time Cap)

800 Meter Run

80 Pull Ups

80 Deadlifts (135/95)(95/65)

800 Meter Run

*Start and end with the 800 meter runs. Partition the deadlifts and pull ups however you would like.

Stimulus/Focus: This will be very intense on your grip. Think about how you will partition the work to help that.

Cool Down: 3 Rounds

10 V-Ups

20 Russian Twists

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 2

Stimulus/Focus: Spend 15 minutes to find a heavy single for the day.

WOD: 5 RFT (25 Minute Time Cap)

75′ Front Rack Kettlebell Carry (1.5/1)(1/25#)

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

75′ Front Rack Kettlebell Carry (1.5/1)(1/25#)

Stimulus/Focus: Move as quickly as possible on the carries. Try to complete each 75′ without putting the KBs down. The box jump overs will give your upper body a chance to rest.

Cool Down: 3 Rounds

5 Ring Dips

5 Bike Calories

Warm-up: Coach’s Choice

Strength/Skill: Push Press

5 x 5

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP

10 Dumbbell Push Press (50/35)(35/20)

10 Burpees Over the Dumbbells

Stimulus/Focus: The weight should be heavy. Aim to complete the push press unbroken or in two sets. Strive for 8 rounds.

Cool Down: 3 Rounds

100 Meter Farmers Carry

5 Push Ups on DBs