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: Rope Climbs: 10 Minute Skill Practice

WOD: For Time (30 Minute Time Cap)

500-400-300-200-100

Meter Run

50-40-30-20-10

Ab Mat Sit Ups

5-4-3-2-1

Rope Climbs

Stimulus/Focus: Find a steady pace and just keep moving!

Cool Down: 3 Rounds

5 Push Ups

10 Air Squats

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

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

WOD: 20 Minute AMRAP

10 Deadlifts (135/95)(95/65)

10 Box Jumps (24/20)

*Masters can step up. Everyone must step down.

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

Stimulus/Focus: Complete each movement unbroken. Aim for 7 rounds.

Cool Down: Tabata Wall Ball Box Step Ups

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

2 x 2 x 2 x 2 x 2

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

WOD: -21-15-9- (16 Minute Time Cap)

Dumbbell Push Jerk (35/20)(20/15)

Pull Ups

*Run at each (-) for a total of 1600 meters.

*RX+: (50/35)(35/20) and Chest to Bar

Stimulus/Focus: This should be light and fast. Push for big sets on both movements.

Cool Down: 3 Rounds

20 Standing Oblique Twists with One Dumbbell

20 Mountain Climbers

Warm-Up: Coach’s Choice

Strength/Skill: Front 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: Five 2.5 Minute Rounds

Round 1:

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

12 Burpees

Round 2:

16 Front Squats (135/95)(95/65)

12 Burpees

Round 3:

12 Front Squats (185/125)(125/85)

12 Burpees

Round 4:

8 Front Squats (205/135)(135/95)

12 Burpees

Round 5:

4 Front Squats (225/145)(145/100)

12 Burpees

Stimulus/Focus: Complete each round as quickly as possible to give yourself the most time to rest before starting again. The bar should start light and get progressively heavier. You’ll have 5 separate scores.

Cool Down: Tabata Russian Twists

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 2 x 2 x 1 x 1 x 1

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

WOD: 5 RFT (15 Minute Time Cap)

3 Wall Walks

10 Power Snatches (95/65)(65/45)

20 Double Unders

Stimulus/Focus: Find a steady pace on the wall walks, complete the power snatches in two sets, and the double unders unbroken.

Cool Down: 3 Rounds

10 Ring Rows

5 Ring Dips

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