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: Deadlift

5 x 3

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

WOD: 15 Minute AMRAP

200 Meter Run

10 Step Lunges (95/65)(65/45)

10 Toes to Bar

Stimulus/Focus: Just move. Find a pace and settle into it. Aim to do all work unbroken. Strive for 5 rounds.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

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

Floor Press: 10 Minute EMOM

Even: Max Reps @ 90%

Odd: Change Weight and Rest

Even: Max Reps @ 80%

Odd: Change Weight and Rest

*Continue for 70%, 60% and 50%

Stimulus/Focus: These reps do not have to be unbroken. Accumulate as many as you can in your minute to work. Change weight efficiently to give yourself time to rest.

WOD: 10 RFT (10 Minute Cap)

Weighted Shuttle Run (50/35)(35/20)

Push Ups on Dumbbells (50/35)(35/20)

Dumbbell Hang Power Cleans (50/35)(35/20)

*Two DBs for all movements.*

Stimulus/Focus: Try to finish each round in under a minute. Attempt to hold onto the dumbbells for an entire round.

Cool Down: 2 Rounds

25′ Single Arm Overhead Dumbbell Carry (Left)

5 Dumbbell Overhead Squats (Left)

25′ Single Arm Overhead Dumbbell Carry (Right)

5 Dumbbell Overhead Squats (Right)

(Dumbbell from WOD)

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Split Jerk

10 Minutes to Get AHAP

Stimulus/Focus: Spend 10 minutes getting AHAP in the complex.

Power Clean + Split Jerk

3 x 3

Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.

WOD: 20-16-12 (12 Minute Time Cap)

Burpees over Bar (Lateral)

Alternating Pistols

Stimulus/Focus: Move quickly on the burpees. Try to do them without stopping or with no more than one break.

Cool Down: 3 Rounds

5 Barbell Rollouts

10 Plank Knees to Elbow

Warm up: Coach’s Choice

Strength/Skill: Front Squat

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

Front Squat – 1 x ME Reps

Stimulus/Focus: At the completion of the final 3 minutes, complete one set of max unbroken reps at 70% of your heaviest lift from today. Any change in your cadence constitutes a break.

WOD: 4 Rounds (4 Minutes Work / 2 Minutes Rest)

4 Minute AMRAP

1 Rope Climbs

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

20 Double Unders

Stimulus/Focus: Move quickly. Complete all work unbroken. Aim for 2 rounds each time.

Cool Down: 3 Rounds

20 Straddle Compressions

15 Second L-Hold on the Rings

10 V-Ups

Warm up: Coach’s Choice

Strength/Skill: Review the movements and find a partner. Get set up and warm up to weights.

WOD: Martin – For Time, (With a Partner):

2,000-m row

100 bodyweight deadlifts

50 thrusters (65/95 lb.)

1,000-m row

100 hand-release push-ups

50 pull-ups

500-m row

100 sit-ups

100 wall-ball shots (14/20 lb.)

This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs.

If completing it alone, cut all the reps in half.click here

Stimulus/Focus: This is a partner-style work-rest workout. You may have two bars for the bodyweight deadlifts. You will change one or both of the bars for your thruster weight.

Cool Down: Enjoy your Labor Day with friends and family!

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 Jerk

3 x 3

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

WOD: Two 12-Minute Partner AMRAPs

12 Minute AMRAP

30 Synchro Slam Balls (30/20)(20/10)

20 Pull-Ups (one works/one rests)

10 Synchronized Box Jumps (24/20)

*Masters may step up.

*Everyone must step down.

*3 Minute Rest Between*

12 Minute AMRAP

30 Partner Wall Balls (20/14)(14/10)

20 Ring Dips (one works/one rests)

10 Synchronized Burpees

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength: Clean

A series of singles building to a 4 x 1 at 80+%.

10 x 1 @ 60%

8 x 1 @ 70%

6 x 1 @ 80%

4 x 1 @ 80+%

Stimulus/Focus: You will complete the following lifts on a one-minute clock. Make sure to know your numbers and have your weights ready.

WOD: 8 Minute AMRAP

5 Handstand Push Ups

10 Ab Mat Sit Ups

Stimulus/Focus: This should be a fast moving AMRAP. Scale the HSPUs to allow you to do them unbroken with minimal rest.

Cool Down: Tabata Supermans (2-Secon Holds)

Warm-Up: Coach’s Choice

Strength/Skill: Spend 15 minutes working on rope climbs and/or handstand walks.

WOD: Twelve 3-Minute Rounds

*You will complete the following two rounds six times:

Round 1: 400 Meter Run (3-Minute Cap)

Round 2: 500 Meter Row (3-Minute Cap)

*Rest the remaining time in your three minutes.

Stimulus/Focus: Straight cardio time! Focus on rowing hard and running fast. Give yourself time to rest.

Cool Down: 400 Meter Walk