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: Overhead Squat (3 x 3 x 3 x 3 x 3 )

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

WOD: 20 Minute AMRAP
200 Meter Row
20 Ab Mat Sit Ups
10 Overhead Squats (95/65)(65/45

Stimulus/Focus: This workout’s time domain will require you to find a steady pace and maintain it. All work should be completed unbroken.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups.

WOD: For Time (20 Minute Cap)
21-15-9-15-21
Burpee Box Jump Overs (24/20)
Pull Ups

Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in reps and then increase.

Cool Down: 4 Rounds
100 Meter Run
5 Strict Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (Work to WOD Weight)

WOD: For Time (No Cap)
500-1000-2000
Meter Run
30-20-10
Floor Press (Bodyweight)

*RX can come from a rack. Scaled must come from the floor.

Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1)

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

WOD: For Time (10 Minute Cap)
10-1 Split Jerk (95/65)(65/45)
1-10 Toes to Rings

RX+: (135/95)(95/65) and Strict Toes to Ring

Stimulus/Focus: This should be a quick moving workout. Aim to do all work unbroken.

Cool Down: 3 Rounds
15 GHD Extensions
15 Calorie Row

Warm-up: Coach’s Choice

Strength/Skill: Clean (Work to WOD Weight)

This should be a heavy weight for you. Aim for something around 80%-90% of your 1 RM.

WOD: For Time (25 Minute Cap)
800 Meter Run
10 Rounds
4 Burpees over the Bar
2 Cleans (175/125)(125/85)
Then, 800 Meter Run

Stimulus/Focus: This should be a  grind of a workout. The run and burprees will tax you for the heavy cleans. Cleans will likely be done is singles.

Cool Down: 3 Rounds
10 Candlestick Raises
5 Strict Pull Ups

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 x 1 )

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

WOD: 20 Minute EMOTM
Even: 1 Snatch @ 75%
Odd: Max Effort Burpees

Stimulus/Focus: This workout has a two-part score. The first will be the weight of the snatch used in the workout. The second will be total number of burpees completed. You may not do burpees if you miss the preceding snatch. You can attempt the snatch multiple times in the given minute.

Cool Down: Tabata Banded Shoulder Distraction

Today’s WOD is in SUPPORT of Courtney Potter. Court loves a good, long partner WOD  and these movements are just a few of her favorite. If you would like to support Courtney and her family in a tangible way during this difficult time, please feel free to bring in a gift card to any restaurant. Our goal is to collect as many as we can today to give the family so they can use them in the coming days, weeks, and months as needed to make things a little easier.

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: WOD for Courtney Potter
34 Minute Partner AMRAP
400 Meter Partner Run
34 Chest to Bar Pull Ups
34 Ab Mat Sit ups
34 Back Squats (95/65)(65/45)
34 Burpees
*One partner works, while one partner rests except on the run, where both partners run together.
*If you get out the door on the run, but time is called before you get  back, compete the run and give yourself +1 rep.

Focus/Stimulus: Just a fun partner WOD that hits all the things–metabolic conditioning, weightlifting, gymnastics, shoulders, legs, and midline. Push hard and have fun with your partner today to show Court how much we support her!

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and get ready for the workout.

WOD: For Time (20 Minute Cap)
50-40-30-20-10
Wall Balls (20/14)(14/10)
1-2-3-4-5
Rope Climbs

Stimulus/Focus: This workout will be challenging in volume and skill. The wall balls will tax your entire body. The increasing reps on the rope climbs will be difficult as your body is fatigued.

Cool Down: ROMWOD