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: Review the Movements

WOD: Barbara – Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*

Stimulus/Focus: Benchmark! Go for a PR!

Cool Down: 400 Meter Run

Warm-up: Athlete’s Choice

Strength/Skill: Get Ready to Run!

WOD: Max Effort 5k Run

Cool Down: Happy Thanksgiving!

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Workout

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

Stimulus/Focus: All the things! Have fun!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (12 x 12 x 12 x 12 x 12 x 12 )

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: Opposing Ladder For Time (10 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Strict Push Ups
1-2-3-4-5-6-7-8-9-10
Floor Press (95/65)(65/45)

RX+: HSPUs and 135/95

Stimulus/Focus: Push-push workout. Try to complete sets unbroken.

Cool Down: 3 Rounds
5 Pull Ups
10 Cals on Rower

Warm-up: Coach’s Choice

Strength/Skill: Snatch Balance (15 Minutes to Work the Skill)

WOD: 20 RFT (20 Minute Cap)
2 Full Snatch (115/75)(75/55)
5 Slam Balls (30/20)(20/15)

Stimulus/Focus: Move quickly! This should be done well under the cap.

Cool Down: 50 Ab Mat Sit 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: Clean (10 Minutes to Find Your Heavy for the Day)

WOD: For Time (25 Minute Cap)
7-6-5-4-3-2-1
Cleans (80%)
21-18-15-12-9-6-3
Burpees
42-36-30-24-18-12-6
Double Unders

Focus/Stimulus: This workout should be challenging. The cleans will likely be in singles. Find a steady pace on the burpees and try to go unbroken on the double unders.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Push Press (10 x 2 )

Use 90% for all sets. Lift on a 2-minute clock.

WOD: 12 Minute GAFAP
1 HSPU
2 Toes to Bar
2/4, 3/6, 4/8 . . .
*Masters RX: Seated DB Press (35/20)

Stimulus/Focus: Shoulder smoker. Just keep moving.

Cool Down: Tabata Side Planks

Warm-up: Coach’s Choice

WOD: Kelly 5 Rounds for time of: 
400m Run 
30 Box Jumps, 24” / 20” 
30 Wall-Ball Shots, 20# / 14#

Teen/Masters RX wall ball is 14/10, all else is the same.

Stimulus/Focus: Benchmark time! Have fun!

Cool Down: ROMWOD