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: Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute GAFAP

1 – 2 – 3 – …

Handstand Push Ups

Snatch (95/65)(65/45)

Stimulus/Focus: Start at 1 and add 1 rep to both movements each round. Fifteen minutes is a long time for two movements, so just settle in and keep moving.

Cool Down: Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Rope Climb

10 Minutes for Rope Climb Skill Work

WOD: 20 Minute AMRAP

20 Double Unders

10 Ring Dips

1 Rope Climb

Stimulus/Focus: Find a pace and settle into it. Aim for 12+ rounds.

Cool Down: Tabata Side Plank Holds with Rotation

Warm up: Coach’s Choice

Strength/Skill: Deadlift

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start around 50% and increase weight each round. You will lift on a 3-minute clock. Choose your weights carefully. If you miss you cannot re-attempt the set. The reps must be touch and go. Your score is your heaviest bar for two reps and your total pounds lifted in all successful rounds.

WOD: 4 RFT (16 Minute Cap)

18 Dumbbell Box Step Ups (50/35)(35/20)

20 inch box for everyone

DB must be held by the handle

12 Alternating Devils Press (50/35)(35/20)

6 Chest to Bar

Stimulus/Focus: Only one dumbbell is used for step ups and devils press. Try not to break more than 1 time on the box step ups. Find a steady pace on the devils press. Choose a challenging scale on the rig.

Cool Down: 3 Rounds

100 Meter Farmers Carry

25 Standing Oblique Twists

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 6 Rounds (Every 4 Minutes)

10/7 Calorie Bike (Alternate)

10 Push Press (95/65)(65/45)

10/7 Calorie Row

10 Alternating Front Rack Lunges (95/65)(65/45)

Stimulus/Focus: Push hard in the required work to give yourself as much time to rest as possible before repeating. You will have 8 separate scores.

Cool Down: Tabata L-Hangs

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 10

Stimulus/Focus: Use 50% of your current 1 RM for all sets. Lift on a 3-minute clock.

WOD: 8 Minute AMRAP

8 Wall Balls (20/14)(14/10)

4 Burpees

Stimulus/Focus: This should be an all out sprint. Do everything quick and unbroken with little to no rest in between movements. Aim for 8+ rounds.

Cool Down: 400 Meter Run with Wall 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: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes find a heavy single.

Shoulder Press: 3 x ME Unbroken Reps

Stimulus/Focus: Complete 3 sets of max effort shoulder presses (unbroken) at 75%. Lift on a 3-minute clock.

WOD: For Time

21-18-15-12-9-6-3

Russian Kettlebell Swings (2/1.5)(1.5/1)

Hand-Release Push-Ups

*After each set of HRPUs, complete: 5 Chest to Bar (Masters 5 Pull Ups)

*RX+: 1 BMU (Masters 3 Chest to Bar)

Stimulus/Focus: Focus on good form and technique with push ups. Try to go unbroken on KB.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Goblet Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.

WOD: 20 Minutes AMRAP

Calorie Row (10/7)

Suicides

Wall Ball (20/14)(14/10)

Stimulus/Focus: This is a cardio workout. Just move!

Cool Down: Tabata Russian Twists with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Skill Development: Handstand hold

1. 3 x 30 Second Wall-Facing Handstand Hold

2. 5 x 1 Handstand Kiss the Wall (one foot kick-up)

3. 3 x 3 Wall Facing Handstand Sliding Tucked Position

4. Accumulate 1-2 Minutes Freestanding HS Hold / with a partner / Hand balancing

WOD: 4 RFT (18 Minute Cap)

100 Double Unders

21 Pull Ups

15 Ab Mat Sit Ups

9 Handstand Push Ups

Stimulus/Focus: Try to complete your pull ups and HSPUs in no more than two sets.

Cool Down: 4 Rounds

100 Meter Run

15 GHD Extensions