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: Push Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1)

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

WOD: For Time (12 Minute Cap)
10-1 Push Jerk (115/75)(75/55)
1-10 Chest to Bar

Stimulus/Focus: This will be very shoulder intensive. Try to go unbroken on the barbell. Keep a good pace on the chest to bars.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 8 x 6 x 4 x 2)

Start at 50% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Box Jumps (24/20)
Ring Push Ups

Stimulus/Focus: Find a steady pace on box jumps. Keep perfect form on the rings. Break into small sets to maintain that form.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review the Front Squat and Build Up to WOD Weight

WOD: Front Squat (10 x 10)

Use 60% for all sets. Lift on a 2-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: For Time (30 Minute Cap)
100-200-300-400-500
Meter Run
10-20-30-40-50
Double Unders
5-10-15-20-25
Burpees
1-2-3-4-5
Rope Climbs

Stimulus/Focus: This is a grind. The increasing rep scheme will be very challenging. Find a pace and settle into work.

Cool Down: 3 Rounds
10 Candlestick Raises
5 Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2)

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

WOD: 12 Minute AMRAP
20 Ab Mat Sit Ups
10 Dumbbell Power Snatch (Left)(50/35)(35/20)
10 Dumbbell Power Snatch (Right)(50/35)(35/20)

Stimulus/Focus: Strive to do all work unbroken. Take short breaks between movements. Keep moving. Aim  for 5-6 rounds.

Cool Down: Tabata Supermans (2-second count)

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: Review the WOD movements and get ready to work!

WOD: “343” 9/11 Memorial WOD (Time)

“343”
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001.  It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen/Masters RX is 14/10 for the wall balls.

Cool Down: Athlete’s Choice: Work on something that is challenging for you for 5 minutes.

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 3)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
10 Push Press (95/65)(65/45)
50 Double Unders

RX+: (135/95)(95/65) and triple unders

Stimulus/Focus: This should be a fast workout. Strive to go unbroken on each round if possible.

Cool Down: 3 Rounds
5 Ring Pull Ups
5 Toes to Rings

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1 )

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP
8 Power Cleans (95/65)(65/45)
8 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: This will be a fast moving WOD. Try to go unbroken on both movements for all rounds. Aim for 6-8 rounds.

Cool Down: ROMWOD