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: Snatch

1 x 1 x 1 x 1 x 1 x 1

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

WOD: 14 Minute EMOM

Minute 1: Max Effort Snatch (70% of 1 RM from today)

Minute 2: Max Effort Burpees over the Bar

Stimulus/Focus: Accumulate as many reps as possible in each minute. You will have one total rep count at the end as your score.

Cool Down: Alternating Tabata Twisted Cross

Warm-Up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 3 x 3 x 3 x 3

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

WOD: For Time (20 Minute Cap)

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

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

Pull Ups

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

Stimulus/Focus: Aim to complete each round of work in no more than 2 sets.

Cool Down: 3 Rounds

10 Alternating V-ups (Right Hand to Left Foot/Left Hand to Right Foot)

5 Ring Dips

Warm-Up: Coach’s Choice

Strength/Skill: Paused Back Squat

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP. The pause will be 3 seconds in the bottom of the squat.

Paused Back Squat: 10 x 1

Stimulus/Focus: Complete one rep EMOM for 10 minutes. Use 90% for all lifts.

WOD: 4 RFT (16 Minute Cap)

400 Meter Run

10 Bodyweight Back Squats

*From the rack.

Stimulus/Focus: Push hard on the run. Complete the back squats in as few sets as you possibly can.

Cool Down: 3-5 Minutes on a Bike

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 30 Minute GAFAP

1 Handstand Push Up

5 Ab Mat Sit Ups

10 Double Unders

*Increase by 1, 5, and 10 reps each round.

*RX+: Strict and GHDs

Stimulus/Focus: Choose HSPU scales that challenge you. Rest on the sit ups. If practicing dubs, give 10 seconds of effort per 10 dubs.

Cool Down: Tabata Superman Holds (2-Second Holds)

Warm-Up: Coach’s Choice

Strength/Skill: Sumo Deadlift

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

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

WOD: 16 Minute AMRAP

10 Kettlebell Deadlifts (1.5/1)(1/25#)

10 American Kettlebell Swings (1.5/1)(1/25#)

200 Meter Run

RX+: (2/1.5)(1.5/1)

Stimulus/Focus: Complete all reps unbroken. Find a good pace on the run that allows you to pick up the KB as soon as you get back to it. Aim for 8 rounds.

Cool Down: Tabata L-Hangs

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: Tempo Cleans

1 x 1

Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.

Stimulus/Focus: Spend 15 minutes getting AHAP on the tempo clean.

Tempo Cleans: 10 x 1

Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.

Stimulus/Focus: Complete one rep EMOM for ten minutes. Use 80% for all reps.

WOD: Karen

For Time:

150 Wall-Ball Shots, 20# / 14#

Stimulus/Focus: Benchmark time! No time cap, but aim for less than 12 minutes.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Run and Row Mechanics

WOD: This is a two-part workout with a 15 minute cap on each. You cannot start the second part until the first 15 minutes has expired. You will have a separate score for each. Depending on class size, one group may start on the rower and one on the run.

1-Mile Run

Stimulus/Focus: This will have a 15-minute cap. The faster you finish the more time you have to rest before starting the row. Your score is the time it takes you to complete the run.

2k Row

Stimulus/Focus: This will have a 15-minute cap. Your score is the time it takes you to complete the row.

Cool Down: 400 Meter Walk

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: Diane

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups

Masters RX: (155/105) and Seated DB Presses (20/15)

Stimulus/Focus: Benchmark time! If scaling, choose a weight that is moderate for you and a HSPU progression that challenges you.

Cool Down: 3 Rounds

10 Ring Rows

100 Meter Run