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 (5 x 4 x 3 x 2 x 1)

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

WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ring Push Ups

Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice versa. Try to do rounds of 3, 6 and 9 unbroken. Take no more than one break on the larger sets.

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

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: Muscle Up Progressions

WOD: 20 Minute AMRAP
8 Burpees
2 Ring Muscle Ups
*Masters RX: 4 Chest to Bar

Stimulus/Focus: This workout gives you an opportunity to work an advanced gymnastics movement while fatigued. Try to keep your muscle ups together if you can. Aim for 10+ rounds.

Cool Down: Tabata Side Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10)

Start at 50% and get AHAP. Lift on a 3-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 5 x 5 x 5 x 5 )

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

WOD: For Time (15 Minute Cap)
15-12-9-12-15
Thruster (95/65)(65/45)
Toes to Bar
*At each (-), complete 25 double unders (for a total of 100)

Stimulus/Focus: This workout will tax all the things–legs, shoulders and lungs. Try to do big sets of work and take short breaks between them. Aim to go unbroken on the thruster.

Cool Down: 3 Rounds
5 Wall Wipes (each arm)
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift (20 Minutes to Find 1 RM)

WOD: 10 RFT (25 Minute Cap)
200 Meter Run
10 Sumo Deadlifts (70% of Today’s Heaviest)

Stimulus/Focus: This workout will crush your legs. You need to find a pace and keep moving. The deadlifts will likely be in singles.  Keep them as quick as you can.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 5 x 5 x 5 x 5)

Start at 70%. Work the rebound and bar cycling. Don’t get so heavy that you can’t do this.

WOD: 50-40-30-20-10 (18 Minute Cap)
Push Press (45/35)(35/25)
Slam Balls (30/20)(20/15)
Double Unders

Stimulus/Focus: These are two opposing movements. They are light enough that they should move quickly. Try not to take more than one break in each of the earlier rounds and attempt to go unbroken on the later rounds.

Cool Down: 400 Meter Run with Your Slam Ball

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: Uneven Deadlifts (10 Minutes to Get As Uneven as Possible)Your score will be the greatest weight difference you have on the barbell and lift and lower it successfully. For example, one 45 on one side and two 45s on the other, would be a score of 45. Work that midline stability!

WOD: 15 RFT (30 Minute Cap)
15 Deadlifts (135/95)(95/65)
15 Hand Release Push Ups

Stimulus/Focus: Perfect movement. The time cap is generous. We want the pull and push of each rep to be perfect. Slow down and move well!

Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 4 RFT (24 Minute Cap)
400 Meter Run
21 Pull Ups
15 Kettlebell Swings (1.5/1)(1/25#)
9 Burpees

Stimulus/Focus: Push hard on the run. If you have the capacity, go unbroken on all the work. If not, break as needed on  the pull ups, but do all else unbroken.

Cool Down: ROMWOD