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 Movement and Get Ready to Work

WOD: CHAD

1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

Stimulus/Focus: This is a long workout. Break your step ups into manageable sets and take short breaks. Just keep moving. Maintaining your midline is very important in this workout. Keep your chest up and make sure to open up on the box each time. 

Cool Down: Athletes Choice-But make sure to stretch those hips and legs out!

Warm-up: Coach’s Choice

Strength/Skill: Thruster – 5 x 4 x 3 x 2 x 1

Start at 75% and get AHAP. Lift on a 3-minute clock

WOD: Narf

9-15-21
Pull Ups
Thrusters (95/65)(65/45)

Stimulus/Focus: These two movements will tax your lungs. No one likes pull ups and thrusters together! Try to do the nine unbroken, only break once on the round of 15, and once on the round of 21. Time cap of 10 minutes. 

Cool Down: 400 Meter Run . . . jog . . . walk . . . crawl. 🙂 

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 16 Minute AMRAP

2 Ring Muscle Ups (Masters-6 Chest to Bars)

10 Box Jumps (24/20)

RX+: Strict Ring Muscle Ups and 30/24 inch box. 

Stimulus/Focus: This workout will give you a chance to work advanced gymnastics while fatigued. 

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk – 2 x 2 x 2 x 2 x 2 x 2

Start at 75% and get AHAP. Lift on a 3-minute clock. Add result

WOD: For Time (15 Minute Cap)

1-10 Split Jerks (115/75)(75/55)

10-1 Toes to Bar

Stimulus/Focus: This work will be challenging on the shoulders. Try to go unbroken in all sets. 

Cool Down: 5 Rounds

11 GHD Extensions 🙂

100 Meter Run

Warm-up: Coaches Choice

Strength/Skill: Clean – 1 x 1 x 1 x 1 x 1 x 1 x 1

Start at 80% and get AHAP. Lift on a 3-minute clock. 

WOD: 100 Med Ball Cleans (20/14)(14/10)

*Top of every minute complete 3 strict push ups*

Stimulus/Focus: This is a grind. Focus on perfect form and move as quickly as possible. 

Cool Down: 100 Partner Ab Mat Wall Ball Passes

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: Power Snatch

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (20 Minute Cap)

6 Power Snatch (95/65)(65/45)

12 Burpees over the Bar

200 Meter Run

Stimulus/Focus: This workout will be a cardiovascular strain. Push hard in each movement. Try to catch your breath on the run so you can sprint through the movements. 

Cool Down: 3 Rounds

5 Ring Dips

5 Toes to Bar

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

Spend time upside down. Work on push ups, holds, walks, etc.

Spend 15 minutes working the skill. 

WOD: For Time (No Cap)

Accumulate 3 minutes of Handstand Hold Time

100 Air Squats

Accumulate 50 Meters of Handstand Walk

100 Air Squats

30 Handstand Push Ups

Stimulus/Focus: This gymnastics WOD will be challenging for most. Try to do the HS work in as big  of sets as possible. Focus on good for on the air squats. 

Cool Down: 3 Rounds

5 Strict Pull Ups

10 Calories Assault Bike

Warm-up: Coach’s Choice

Strength/Skill: Deadlift

WOD: Deadlifts

2 @ 90%

4 @ 80%

6 @ 70%

8 @ 60%

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

Stimulus/Focus: The out and back style of this strength will be a challenge. Going down in weight and then back up when tired is difficult. Your score will be your total weight. 

Cool Down: ROMWOD