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: Split Jerk – 5 x 5

Use 70% for all sets. Lift on a 2-minute clock. Work speed under the bar and bar cycling.

WOD: 20 Minute AMRAP

30 Double Unders

20 Burpees

10 Split Jerk (135/95)(95/65)

Stimulus/Focus: This workout is forcing you to lift heavy while being cardiovascularly taxed. Choose a weight that is heavy for you.

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Front Squat – 3 x 3 x 3 x 3 x 3

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: Three 5-Minute AMRAPs

*1 minute to rest and change weight between each couplet*

5 Minute AMRAP

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

5 Pull Ups

Stimulus/Focus: This workout should be light and fast. Aim for 7 rounds.

5 Minute AMRAP

5 Front Squats (115/75)(75/55)

5 Chest to Bars

Stimulus/Focus: This workout will be more challenging in weight and skill. Aim for 5 rounds.

5 Minute AMRAP

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

5 Bar Muscle Ups

Stimulus/Focus: The workout will be even more challenging in weight and skill. Aim for 3 rounds.

Cool Down: Tabata Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Inversion Work: Get inverted–holds, push ups, deficits, walks. Just practice getting upside down during this 10 minute time. 

WOD: For Time (20 Minute Cap)

50-40-30-20-10

Strict Push Ups

Handstand Hold (in seconds)

Stimulus/Focus: Aim for perfect form on your push ups. Complete your holds unbroken if possible. 

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Clean – 2 x 2 x 2 x 2 x 2

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (20 Minute Cap)

10 Cleans (95/65)(65/45)

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

Stimulus/Focus: This workout will be taxing on the grip. The weight should be light enough that you can go unbroken.

Cool Down: 3 Rounds

100 Meter Run

5 Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Floor Press – 5 x 4 x 3 x 2 x 1

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)

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

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

Toes to Bar

RX+: (185/135)(135/95) and strict T2B

Stimulus/Focus: This workout will be challenging on the shoulders. The weight should be heavy. Strive to go unbroken on each movement. The decreasing rep scheme should allow for this.

Cool Down: 3 Rounds

15 GHD Extensions

5 Wall Angels

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 – 15 Minutes to Get AHAP

WOD: For Time (21 Minute Cap)

21-15-9-15-21

Power Clean (60%)

Handstand Push Ups

RX+: 70% and strict HSPUs

Stimulus/Focus: A great pull push workout! The decreasing and then increasing rep scheme will be challenging mentally. Try to do large sets and take short breaks.

Cool Down: 3 Rounds

10/7 Calories Assault Bike

10 Toes to Rings

Warm-up: Coach’s Choice

Strength/Skill: Review Rope Climbs and Devils Press

WOD: 10 RFT (20 Minute Cap)

5 Devils Press (35/20)(20/15)

1 Rope Climb

Stimulus/Focus: A skill workout. The weight and rep scheme are both manageable. Work the movements and keep moving.

Cool Down: 4 Rounds

100 Meter Farmer’s Carry

100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: 20 Minute AMRAP

100 Meter Row

10 Box Jumps (24/20)

RX+: 30/24

Stimulus/Focus: All the legs and all the cardio! Find a steady pace and maintain it.

Cool Down: ROMWOD