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: Spend 15 Minutes Working the Skill: Pistols

WOD: Super Sprint 5 RFT (25 Minute Cap)

4 HSPUs

100 Meter Run

8 Pistols

100 Meter Run

12 Pull Ups

100 Meter Run

16 Air Squats

100 Meter Run

20 Seated Knees to Elbow

100 Meter Run

Stimulus/Focus: Move quickly through each round. Try to do all work unbroken if possible.

Cool Down: 500 Meter Row

Warm-up: Coach’s Choice

Strength/Skill: Hang Power Clean

3 x 3 x 3 x 3 x 3

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

WOD: 7 RFT (18 Minute Time Cap)

7 Hang Power Cleans (95/65)

7 Thrusters (95/65)

7 HRPUs

RX+: 125/85; HSPUs

Stimulus/Focus: Strive to complete each round of barbell work (cleans and thrusters) unbroken.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Back 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: Boulder

Complete 5 rounds in 12 minutes or be crushed by the boulder!

5 Burpees

10 Box Jumps (24/20)

15 Kettlebell Swings (1.5/1)

20 Ab Mat Sit Ups

*If you don’t meet the time cap, perform 30 wall balls (20/14)(14/10) at the 12 minute mark.

*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls immediately!

Stimulus/Focus: Complete all work unbroken. Take minimal breaks between movements and rounds.

Cool Down: 2 Rounds

15 Goblet Squats

Farmer’s Carry Down and Back (switch arms at turn around point)

Warm-up: Coach’s Choice

Strength/Skill: Review the movement standards and get ready to work!

WOD: Lisa’s Birthday WOD: “Forever 40”

*Because there is not enough class time to keep increasing the time domain!

40 Minute Partner AMRAP

*With only one partner working at a time, complete as many rounds as possible in 40 minutes.

49 Strict Push Ups

49 Deadlifts (75/55) (55/35)

49 Ab Mat Sit Ups

49 Power Cleans (75/55)(55/35)

49 Air Squats

49 Floor Press (75/55)(55/35)

49 Pull Ups

49 Push Press (75/55)(55/35)

Stimulus/Focus: Have fun with a friend on Coach Lisa’s 49th Birthday!

Cool Down: Partner Choice

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 2-minute clock.

WOD: 6 RFT (12 Minute Time Cap)

10 Deadlifts (155/105)(105/70)

5 Ring Dips

200/150 Meter Row

Stimulus/Focus: Treat each round as a sprint. Rest as needed between rounds.

Cool Down: 3 Rounds

10 Banded Good Mornings

100 Meter Run

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 lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.

WOD: Five 3-Minute Rounds of

30 Double Unders

20 Hang Power Snatch (75/55)(55/35)

10 Toes to Bar

Stimulus/Focus: Complete the work as quickly as possible, to allow for time to breath before starting the next round.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: For Time (16 Minute Time Cap)

25 Burpees

20 Ab Mat Sit Ups

15 Ring Dips

10 Alternating Dumbbell Snatches (50/35)(35/20)

5 Rope Climbs

10 Alternating Dumbbell Snatches (50/35)(35/20)

15 Ring Dips

20 Ab Mat Sit ups

25 Burpees

Stimulus/Focus: Work on rope climb efficiency while fatigued. Complete each movement unbroken or in two sets.

Cool Down: 3 Rounds

5 Assault Bike Calories

5 Chest to Bar Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Begin lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.

WOD: 21 – 15 – 9 (12 Minute Cap)

Deadlift (225/155)(155/105)

Box Jumps (24/20)

*Rx+ (275/185)(30/24)

*Masters may step up

*Everyone will step down!

Stimulus/Focus: This should be heavy! Find a pace that allows you to work steady. This is a great day to challenge yourself!

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Barbell Hops