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!
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: Push PressĀ – 6 x 6
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute EMOTM
Even Minutes: Bike Calories
Odd Minutes: Max Effort Push Press (75/55)(55/35)
*You will alternate your biking minutes between the assault bike and bike erg–with 5 rounds on each one.
*Your score is your total number of calories and push press reps.
Stimulus/Focus: This will tax your lungs. Push as hard as you can each minute. Try not to put the bar down more than once in the push press rounds.
Cool Down: Tabata Bar Hangs (from the rig)
Warm-up: Coach’s Choice
Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (18 Minute Cap)
21-18-15-12-9-6-3
Back Squat (95/65)(65/45)
Pull Ups
Ab Mat Sit Ups
RX+: (135/95)(95/65); Strict Pull Ups; GHD Sit Ups
Stimulus/Focus: This workout hits all the things–arms, legs, midline. Try not to break more than once in each movement.
Cool Down: 4 Rounds
250 Meters on Bike Erg
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: 4 RFT (24 Minute Cap)
18 Deadlifts
12 Hang Power Cleans
9 Push Jerks
400 Meter Run
RX Weight: (115/75)(75/55)
Stimulus/Focus: This is a moderately heavy workout. Try not to break more than once in any movement, but go unbroken if possible. Push hard on the run.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: The Ghost
6 Rounds for Reps
1 Minute Row (Calories)
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Stimulus/Focus: This workout should be cardiovascular in nature. Push as hard as you can in each minute of work. Score is total number of reps in all three movements in all six rounds.
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Snatch – 3 x 3 x 3 x 3 x 3
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
15 Slam Balls (30/20)(20/15)
10 Ring Dips
5 Snatch (115/75)(75/55)
Stimulus/Focus: This workout should be moderately challenging in weight and skill. Try to do the slam balls unbroken. Push yourself on dips to do as big of sets as you can. Snatch may be best done in singles.
Cool Down: 3 Rounds
100 Meter Run with Slam Ball
10 Ring Rows
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: Split Jerk – 5 x 5
Use 70% for all sets. Lift on a 2-minute clock. Work speed under the bar and bar cycling.
WOD: 20 Minute AMRAP
30 Double Unders
20 Burpees
10 Split Jerk (135/95)(95/65)
Stimulus/Focus: This workout is forcing you to lift heavy while being cardiovascularly taxed. Choose a weight that is heavy for you.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Front Squat – 3 x 3 x 3 x 3 x 3
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Three 5-Minute AMRAPs
*1 minute to rest and change weight between each couplet*
5 Minute AMRAP
5 Front Squats (95/65)(65/45)
5 Pull Ups
Stimulus/Focus: This workout should be light and fast. Aim for 7 rounds.
5 Minute AMRAP
5 Front Squats (115/75)(75/55)
5 Chest to Bars
Stimulus/Focus: This workout will be more challenging in weight and skill. Aim for 5 rounds.
5 Minute AMRAP
5 Front Squats (135/95)(95/65)
5 Bar Muscle Ups
Stimulus/Focus: The workout will be even more challenging in weight and skill. Aim for 3 rounds.
Cool Down: Tabata Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Inversion Work: Get inverted–holds, push ups, deficits, walks. Just practice getting upside down during this 10 minute time.
WOD: For Time (20 Minute Cap)
50-40-30-20-10
Strict Push Ups
Handstand Hold (in seconds)
Stimulus/Focus: Aim for perfect form on your push ups. Complete your holds unbroken if possible.
Cool Down: ROMWOD