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: Front Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP across the five sets of three reps. Lift on a 2-minute clock.

WOD: 4 Rounds (20 Minute Time Cap)

10 Alternating Pistols

20 Handstand Push Ups

10 Box Jump Overs (24/20)

*Masters may step up

20 Ab Mat Sit Ups

Stimulus/Focus: Try to do big sets of work. Choose scales that challenge you, but are manageable with these rep counts.

Cool Down: 3 Rounds

20 GHD Extensions

10 Ring Rows

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP across the 5 rounds. Lift on a 2-minute clock.

WOD

Metcon

18 Minute AMRAP

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

15 Toes to Ring

10 Strict Push Ups

5 Chest to Bar Pull Ups

Stimulus/Focus: The long time domain will be a challenge physically and mentally. Find a steady pace and keep moving. The movements, rep scheme, and time domain will likely make you want to do smaller sets. Force yourself to do bigger sets than you typically would.

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Cool Down

Tabata Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Partner Deadlift

1 x 1

Stimulus/Focus: Spend 15 minutes getting as heavy as possible on the partner deadlift.

WOD: Teams of 2

10 Minute AMRAP

20 Calorie Assault Bike (Share)

15 Synchro Slam Balls (30/20)(20/15)

10 Synchro Slam Ball Squats (30/20)(20/15)

Rest 2 Minutes

10 Minute AMRAP

20 Calorie Bike Erg (Share)

15 Synchro Ground to Overhead (45/25)(25/15)

10 Synchro Burpee to Plate

Stimulus/Focus: Have fun with a partner!

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: 12 Minute EMOM

Min 1: 5 Strict Ring Dips

Min 2: 20 Second Hollow Hold

Min 3: 5 Strict Pull Ups

Min 4: 20 Second Wall Sit

WOD: For Time (12 Minute Cap)

-21-15-9-

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

Goblet Lunges (Front Rack) (1.5/1)(1/25#)

*At each (-) complete 35 double unders (total of 4 rounds)

Stimulus/Focus: Strive to do all work unbroken. Take minimal breaks between movements.

Cool Down: 5 Rounds

20 Oblique Twists

10 Oblique Dips (per side)

*Use KB from WOD

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

10 x 2

Stimulus/Focus: Complete one rep on each side every 90 seconds for 10 rounds. Use 80% of your 1 RM.

WOD: Four 5-Minute Rounds

200m Run

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

15 Burpees

Stimulus/Focus: Complete the work as quickly as possible in order to give yourself as much time to rest before repeating the round. You will do this work for times. Aim for consistency in each round.

Cool Down: Tabata Handstand Holds

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: Rope Climb: Ten minutes to work the skill.

WOD: Ten 3-Minute Rounds

6 Strict Push Ups

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

18 Air Squats

RX+: Add 100 Meter Run

Stimulus/Focus: Sprint this work. Go fast and unbroken. Give yourself as much time to rest as possible before repeating. You will do this 10 times. Try to stay consistent.

Cool Down: Tabata Side Planks

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 2 minute clock.

WOD: 30 Minute AMRAP

500 Meter Row

10 Pull Ups

400 Meter Run

10 Devils Press (50/35)(35/20)

*Use two dumbbells for devils press*

Stimulus/Focus: This is a cardio grind. The rig and the dumbbells are just in there to split up your cardio. Find a pace and settle into the long time domain. The row and run each count as one rep. If you get out the door on one you can finish and count the rep . . . if you want to . . . 🙂

Cool Down: Tabata Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Hang Power Clean + Power Jerk

1 x 1 + 1 + 1

Stimulus/Focus: Spend 15 minutes getting as heavy as you can on the complex-one power clean + one hang power clean + one push jerk.

Power Clean + Power Jerk

5 x 1 + 1

Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.

Hang Power Clean + Power Jerk

5 x 1 + 1

Stimulus/Focus: Download to 80% and complete one rep every 30 seconds for 5 rounds.

WOD: 5 RFT (10 Minute Cap)

5 Deadlifts

5 Power Cleans

5 Hang Power Cleans

5 Shoulder to Overhead

RX: (75/55)(55/35)

RX+: (135/95)(95/65)

Stimulus/Focus: This is light and fast. Try to hold onto the bar for an entire round. If you can do that with the RX+, then go for it! If not, stay with the RX.

Cool Down: 4 Rounds

20 Bar Hops

100 Meter Run