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: Power Clean

5 x 4 x 3 x 2 x 1

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

WOD: For Time (20 Minute Cap)

24 – 18 – 12 – 6

Alternating Overhead Step Lunges (50/35)(35/20)

Ab Mat Sit Ups

Weighted Box Step Ups (24/20)(50/35)(35/20)

Strict Push Ups

*One Dumbbell for Lunges and Step Ups*

*Split Dumbbell Work Equally Between Sides*

*Front Rack Hold on Step Ups*

Stimulus/Focus: Aim to do the round of 24 and 18 with no more than one break and the rounds of 12 and 6 unbroken.

Cool Down: 3 Rounds

20 GHD Extensions

200 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Four 3-Minute Rounds

10 Alternating Pistols

20-Second L-Hang

10 Ring Dips

*Complete work and rest the remaining time.

WOD: 6 Rounds of 3 Minutes Work / 2 Minutes Rest

AMRAP A

Machine for Calories (24/18)

*Assault, Erg, and Row*

Max Effort Wall Balls in Remaining Time (20/14)(14/10)

AMRAP B

10 Shuttle Runs (25 Feet Down and Back)

Max Effort Burpees in Remaining Time

Stimulus/Focus: Alternate between A and B. Complete each one three times. Your score will be wall ball reps and burpees in each round. You will enter six separate scores. Push hard in each AMRAP. You have two minutes to rest between each three-minute round.

Cool Down: Tabata Hollow Rock Holds (20 Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4

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

WOD: Three 6-Minute AMRAPs/3 Minutes Rest Between

6 Minute AMRAP

6 Floor Press (165/115)(115/75)

6 Pull Ups

6 Handstand Push Ups

Stimulus/Focus: This should be a heavy bar for floor press, but with 6 reps it should be possible to do it unbroken when fresh. Aim for 4 rounds.

6 Minute AMRAP

6 Floor Press (135/95)(95/65)

6 Chest to Bar

6 Strict Handstand Push Ups

Stimulus/Focus: This should be a moderate bar for floor press and the reps should be unbroken on it. The gymnastics is more challenging. Strive to do two small sets if possible. Aim for 3 rounds.

6 Minute AMRAP

6 Floor Press (95/65)(65/45)

6 Bar Muscle Ups

6 Strict Wall-Facing Handstand Push Ups

Stimulus/Focus: This should be a lightbar for floor press and the reps should be unbroken on it. The gymnastics is much more challenging. These may be in singles. Aim for 2 rounds.

Cool Down: Tabata Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Overhead 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: 15 Minute AMRAP

30 Double Unders

15 Overhead Squats (95/65)(65/45)

Stimulus/Focus: This should be a light weight for the overhead squats–one that you can do unbroken or in two sets. Aim for 8-10 rounds.

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Luke

For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run

In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan

click here

Stimulus/Focus: A Hero WOD for Memorial Day! We haven’t programmed this one before . . . have fun with it! Aim for 30-35 minutes.

Cool Down: Athlete’s Choice-Happy Memorial Day!

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

5 x 5

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

WOD: 12 Minute GAFAP

Burpees over Bar (Bar Facing)

Clean & Jerks (135/95)(95/65)

10 Meter Shuttle Run

*Start with 1 repand add 1each round.

Stimulus/Focus: Settle in and just keep moving. Be fast on the runs and burpees. Completing the clean and jerks in singles might be the place to rest in this workout.

Cool Down: Tabata Chin Over the Bar Holds

Warm up: Coach’s Choice

Strength/Skill: Paused Power Snatch (below the knee)

12 Minute EMOTM

Minute 1-4: 1 @ 70%

Minute 5-8: 1 @ 75%

Minute 9-12: 1 @ 80%

Stimulus/Focus: Complete one rep every minute on the minute for12 minutes. Record your last successful weight for four reps.

WOD: 5 RFT (15 Minute Cap)

21 Ab Mat Sit-Ups

15 Dumbbell Deadlifts (50/35)(35/20)

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

Stimulus/Focus: This work should be done fast and unbroken. Rest after your 14th deadlift. Go directly into your push presses after picking up the 15th deadlift.

Cool Down:

200 Meter Farmers Carry (Both Dumbbells from the WOD)

200 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: “The Seven”(30 Minute Cap)

7 RFT

7 Handstand Push Ups

7 Thrusters (135/95)(95/65)

7 Knees to Elbows

7 Deadlifts (225/155)(155/105)

7 Burpees

7 KB swings (2/1.5)(1.5/1)

7 Pull-Ups

Stimulus/Focus: Hero WOD! Push hard. Try to do all work unbroken. Set an awesome PR!

Cool Down: 400 Meter Run