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 for the workout.

WOD: Five 6-MInute Rounds

30/24 Calorie Assault Bike (1000/900 Meter Bike Erg)

20 Box Jumps (24/20)(Masters Step Up)

10 Dumbbell Burpees (Two DBs)

20 Alternating Dumbbell Hang Snatches (One DB)

30 Alternating Bodyweight Lunges

*RX Weights: (50/35)(35/20)

Stimulus/Focus: Your goal is to move through this work as quickly as possible in order to rest as long as you can before starting the next round. You will be on one bike three times and the other two times. Aim to go unbroken on the box jumps–maintain a steady pace. Try to do the alternating snatches in no more than two sets. Lunges should be unbroken.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Deadlift – 3 x 5

Stimulus/Focus: Use 80% for all lifts. These must be touch and go. Each rep will be lifted and lowered in a controlled manner. Lift on a 3-minute clock.

WOD: 4 RFT (18 Minute Cap)

9 Lengths Kettlebell Front Rack Carry (25′ Out and 25′ Back)

12 Kettlebell Hang Cleans

15 Kettlebell Front Squats

*Two KBs for all movements (1.5)(1/25)

Stimulus/Focus: This will be a challenging workout. Choose a weight that will allow you to take only one break per movement.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

4 Rounds 60 Seconds Work/30 Seconds Rest

Max Reps Strict Handstand Push Ups

Stimulus/Focus: These do not have to be unbroken. Accumulate as many as you can in one minute. Your reps will likely decrease each round. Chose a scale that is challenging for you if scaling.

WOD: 15 Minute AMRAP

30 Double Unders

20 Air squats

10 Toes to Bar

Stimulus/Focus: Try to go unbroken on all movements if possible. Break no more than one time within each movement if needed. Aim for 5 rounds.

Cool Down: Tabata Russian Twists

Warm up: Coach’s Choice

Strength/Skill: Clean – 5 x 2

Stimulus/Focus: Use 70% for all sets. These can be drop and go. These are full cleans. Do not wait more than 5 seconds between lifts. Lift every 90 seconds.

WOD: Three 5-Minute Rounds

20 Alternating Pistols

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

10 Strict Pull-Ups

Stimulus/Focus: Complete this work as quickly as possible to give yourself time to rest before the next round begins. Aim to do the push press in two sets and keep the pull ups in small sets with short breaks.

Cool Down: 400 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: Review and refine the movements.

WOD: 6 Rounds (3 Minutes on/1.5 Minutes off)

*You will rotate through each of these stations two times. Your score will be your total rounds and reps for all three of the six three-minute rounds of work.

AMRAP A:

20 Air squats

15 Push-ups

10 Ring rows

AMRAP B:

35 Double Unders

9 Burpees to Target

(*6″ above max reach)

AMRAP C:

15/12 Calorie Row

15 Wallballs (20/14)

Stimulus/Focus: Push hard in each three minutes. You have built in rest time between couplets. Aim for 10-12 total rounds.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Deadlift (15 x 1)

Stimulus/Focus: Use 85% of your 1RM for all 15 lifts. Lift on a 45-second clock.

WOD: Three 5-Minute Rounds

18/14 Calorie Assault Bike (500/450 Calorie Bike Erg)

14 Box Jump Overs (24/20)

10 Deadlifts (225/155)(155/105)

Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to rest as you can before starting the next 5-minute round. Aim to complete all work in about the same amount of time each round.

Cool Down: Tabata Bottom to Bottom Squats–Coach Marc’s favorite! Wish him a Happy Birthday! 🙂

Warm Up: Coach’s Choice

Strength/Skill: Weighted Deficit Push-ups

4 Four 90-Second Rounds

*Complete 10 Weighted Deficit Push Ups

*Deficit of 45# Plates

*Weight is created with plates on the back.

WOD: 12 Minute AMRAP

6 Pistols Left Leg

6 Pistols Right Leg

6 Alternating Single Arm Devils Press (50/35)(35/20)

12 Toes to Bar

Stimulus/Focus: Complete all pistols on one side before moving to the other. Try to do toes to bar in two sets. Aim for 4-5 rounds.

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Clean (5 x 1)

Stimulus/Focus: Spend 10 minutes working to a heavy double. These can be drop and go. Rest no more than two seconds between the two reps. Keep the weight on the bar and complete one clean every minute on the minute for five minutes.

WOD: For Time (18 Minute Cap)

20 Shuttle Runs

60 Kettlebell Hang Snatches

20 Shuttle Runs

60 Kettlebell Push Press

10 Shuttle Runs

30 Kettlebell Hang Snatches

10 Shuttle Runs

30 Kettlebell Push Press

*1 Shuttle Run = 25 Feet Out and Back

*1 KB For All Movements (1.5/1)

*Split Reps Equally Between Sides

Stimulus/Focus: Maintain a good pace on the runs. Complete big sets of work on the kettlebell. The decreasing rep scheme should be good for your mental push.

Cool Down: Core Work with Kettlebell

2Rounds:

25 Side Bends (Right)

25 Side Bends (Left)

50 Standing Twists