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 2-minute clock.

WOD: 20 Rounds (45 Seconds Work/15 Seconds Transition)

Minute 1: Max Effort Bike Calories (alternated bikes)

Minute 2: Max Effort Squat Snatch (95/65)(65/45)

Minute 3: Max Effort Row Calories

Minute 4: Max Effort Thrusters(95/65)(65/45)

Stimulus/Focus: Your score will be your total reps, including calories. Push hard in each round. Try to keep moving for the entire 45seconds. You’ll have 15 seconds to transition.

Cool Down: Tabata L-Hangs

Warm up: Coach’s Choice

Strength/Skill: Push Press – 1 x 3

Stimulus/Focus: Take 10 minutes to build to a heavy set of 3.

Push Press – 5 x 1

Stimulus/Focus: Perform 1 rep EMOTM for 5 minutes using the weight from your heavy set of 3 for the day.

WOD: Three 5-Minute Rounds

400 Meter Run

30 – 20 – 10 Shoulder to Overhead

*1st Round: (95/65)(65/45)

*2nd Round: (135/95)(95/65)

*3rd Round: (165/115)(115/75)

Stimulus/Focus: This workout combines metabolic conditioning with weightlifting. Find weights for each round that challenge you. You will have a time for each round.

Cool Down: Tabata Side Plank Hold

Warm up: Coach’s Choice

Strength/Skill: Paused Front Squat

4 x 4

Stimulus/Focus: Use 75% for all sets. Pause 2 seconds in the bottom. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

20 Double Unders

2 Wall Walks

2 Squat Cleans (185/125)(125/85)

Stimulus/Focus: This will be a cardiovascularly taxing workout. Lifting heavy after dubs and wall walks will be challenging. Choose a weight that is heavy for you.

Cool Down: Tabata Knees to 90 (hold a wall ball between your feet if possible)

Warm up: Coach’s Choice

Strength/Skill: Deficit Deadlift

1 x 6

Stimulus/Focus: Take ten minutes to work the movement. You’ll be standing on 45 pound plates. See how heavy you can get for a set of touch and go reps.

Deficit Deadlift

3 x 6

Stimulus/Focus: Use 90% of your heavy six from the day for all sets. Lift on a 2-minute clock.

WOD: 4 RFT (15 Minute Cap)

18 Dumbbell Box Step Ups (24/20)(50/35)(35/20)

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

6 Bar Muscle Ups (Chest to Bar for Masters)

*One dumbbell for both dumbbell movements.

*Dumbbell on step up must be held at the side (farmer’s carry style-alternate hands as needed). Dumbbell cannot be placed on the box.

Stimulus/Focus: This should be a heavy, challenging workout. Find a steady pace in the work and just keep moving. Try not to put the dumbbell down more than one time in each movement.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

5 90-Second Rounds

10 Pike push-ups

10 Chin-ups

*Rest when complete.

*Scale movements or reps as needed to allow for approximately 30 seconds of rest.

WOD: Four 2-Minute Rounds

20 American Kettlebell Swings (1.5/1)(1/25#)

15 Box Jump Overs (24/20)(Masters can step over)

Max toes to bar in remaining time

*2 Minutes of Rest Between Rounds

*Score is total number of toes to bar

Stimulus/Focus: Aim to do your work unbroken if possible. Take no more than one break during each movement if absolutely needed. Just go on the toes to bar. You have 2 minutes to rest before repeating.

Cool Down: Tabata Goblet Squats

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: Back Squat

3 x 5

Stimulus/Focus: Use 70% of your 1 RM for all lifts.

WOD: For Time (14/16 Minute Cap)

42 – 30 – 18

Calorie Row

Wallballs (20/14)(14/10)

Stimulus/Focus: This will be a challenging workout. Both movements will tax your entire body, including the lungs. Find a good pace and settle in for the burn.

Cool Down: 3 Rounds

10 Strict Push Ups

20 Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5 x 5 x 5 x 5

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

WOD: Six 4-Minute Rounds (Three times through the following two workouts)

WOD 1:

200 Meter Run

10 Floor Press (115/75)(75/55)

50 Double Unders

WOD 2:

15/12 Calorie Bike (Alternate Bikes)

10 Hang Power Cleans (115/75)(75/55)

15 Box Jump Overs (24/20)

*Masters may step over*

Stimulus/Focus: Work as hard as you can to give yourself time to rest before starting again. You will have a separate score for each round.

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 3

Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.

WOD: For Time (10 Minute Cap)

1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1

Shuttle Run (25 feet out and 25 feet back)

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

Deadlifts (185/135)(135/95)

Stimulus/Focus: This will be a leg burner. You have to go!

Cool Down: 3-5 Minutes Hamstring Stretches