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: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 4 RFT (16 Minute Time Cap)

15 Kettlebell Swings (1.5/1)(1/25#)

12 Pull Ups

9 Deadlifts (185/135)(135/95)

6 Toes to Bar

Stimulus/Focus: This will be very taxing on your grip. Try to complete all reps unbroken or in two sets.

Cool Down: 3 Rounds

5 Strict Push Ups

20-Second Superman Hold

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: For Time (25 Minute Cap)

400 Meter Run

40 Burpees

4 Rope Climbs

300 Meter Run

30 Burpees

3 Rope Climbs

200 Meter Run

20 Burpees

2 Rope Climbs

100 Meter Run

10 Burpees

1 Rope Climbs

Cool Down: 50 Ab Mat Sit ups

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1 x 1 x 1 x 1 x 1

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

WOD: Out and Back For Time (16 Minute Cap)

50 Box Jumps (24/20)

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

50 Box Jumps (24/20)

Masters RX may step up, everyone must step down.

Rx+: (30/24) and (30/20)

Stimulus/Focus: This is an out and back style wod. Find a pace that will allow you to take short breaks, but keep working consistently so you don’t get “lost” on the way back!

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Shoulder 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: 30-20-10 (10 Minute Time Cap)

Shoulder Press (65/45)(45/35)

Front Rack Lunges (65/45)(45/35)

Stimulus/Focus: Complete each round in no more than two sets.

Cool Down: 3 Rounds

5 Ring Pull Ups

10 Air Squats

Warm-Up: Coach’s Choice

Strength/Skill: Clean

6 x 2

Stimulus/Focus: All lifts will be at 65%, focusing on “speed under the bar.” Lift on a 2 minute clock.

WOD: 10 Rounds For Time (20 Minute Time Cap)

20 Double Unders

10 Alternating DB Snatch (50/35)(35/20)

5 Cleans (135/95)(95/65)

Stimulus/Focus: Move quickly through the Dubs and DB Snatch. The cleans should be done in fast singles.

Cool Down: 3 Rounds

5 Strict Ring Dips

10 V-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: Review the movements and get ready to work.

WOD: The Longest Mile

For Time (No Time Cap/AKA Stop when you have had enough!)

400 Meter Farmers Carry (50/35)(35/20)*2 Dumbbells*

400 Meter Lunge

400 Meter Burpee Broad Jump

400 Meter Backward Run

Stimulus/Focus: Marc says, “This is going to be a challenge. Settle in and enjoy doing hard things!” Lisa says, “I am sorry. I tried. I lost.” Both say, “Bring your knees sleeves and gloves if you have them.” Lisa says, “Nevermind. You won’t make it to needing your gloves.” See you tomorrow . . . or maybe not. 🙂

Cool Down: 400 Meter Walk or ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5

Stimulus/Focus: All lifts are done at 75% of 1 RM. Lift on a 2 minute clock.

WOD: 7 Rounds For Time (18 Minute Cap)

21 Double Unders

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

7 Deadlifts (165/115)(115/75)

Stimulus/Focus: Attempt to complete all work unbroken. Make all transitions as quickly as possible.

Cool Down: 400 Meter Run with Wall Ball

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

Stimulus/Focus: Spend 10 minutes working on getting inverted!

WOD: Four 5-Minute Rounds

Round 1: Wall Walks and Ring Rows

Round 2: Handstand Push Ups and Pull Ups

Round 3: Strict Handstand Push Ups and Strict Pull Ups

Round 4: 10′ Handstand Walks and Chest to Bar Pull Ups

*Each 5 minute round will be a GAFAP. Complete one rep of each movement, then 2, then 3, etc. You will have a total rep score for each round.

Stimulus/Focus: A push pull workout. Find a pace and just keep moving. Choose scales that challenge you.

Cool Down: Tabata Plank Hold