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: Power 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: 15 Minute AMRAP
10 Dumbbell Power Cleans (50/35)(35/20)
10 Pull Ups

Stimulus/Focus: Double pulls! This will tax the forearms and grip. Aim to go unbroken. Strive for 8-10 rounds.

Cool Down: Tabata Overhead Dumbbell Hold

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: For Time (15 Minutes)
21-18-15-12-9-6-3
Kettlebell Swing (1.5/1)(1/25#)
Ring Dips

RX+: (2/1.5)(1.5/1) and one ring muscle up after each round for a total of 7.

Stimulus/Focus: This workout has a push and a pull. It combines bodyweight gymnastics movements with a little weightlifting. Try to do bigger sets of work, but do not push your body to failure.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch hands at turn around point)
100 Meter Sprint

Warm-up: Coach’s Choice

WOD: Nancy

5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

Stimulus/Focus: Push hard. This is a benchmark WOD. Big surprise. Lisa is on vacation! I promise you don’t have a whole week of them. 🙂 Masters/Teens use 65/45.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 )

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

WOD: For Time (12 Minute Cap)
21-15-9
Sumo Deadlift (185/135)(135/95)
Double Unders
Wall Ball (20/14)(14/10)

Stimulus/Focus: This shold be a quick moving triplet. Take short breaks when needed and keep moving. Focus on quick transitions.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 )

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

WOD: For Time (12 Minute Cap)
25-20-15-10
Seated Shoulder Press (35/20)(20/15)
20-15-10-5
Burpee

Stimulus/Focus: This should be a shoulder smoker. Move as quickly as they will allow you to go. Take short breaks when needed.

Cool Down: 3 Rounds
5 Strict Pull Ups
20 Russian Twists with DB from WOD

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 (10 Minutes to Work to a Heavy Single)

WOD: Deadlift (Death by Deadlifts)

On a ten minute clock, every minute on the minute perform a prescribed number of deadlifts. At minute one, one deadlift. At minute two, two deadlifts. Continue to add one rep until you reach ten deadlifts at the 10 minute mark. If you cannot complete the number required for that given minute, go back to a number you can complete and do that for the remaining time. Use 80% for all lifts. Each round does not have to be touch and go. They can be singles and you can drop from the top. Your score should be the weight you used and the round you made it to, which can be entered in the reps box.

Max Effort 1-Mile Run

Max Effort 2k Row

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 100 RFT (No Cap)
1 Pull Up
2 Push Ups
3 Air Squats

Stimulus/Focus: 100 rounds of anything is a mental grind. Just keep moving. This is Murph volume! Your pull ups can be strict or kipping. Your push ups can be strict or hand release.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (5 x 3 )

Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. Work bar cycling.

WOD: 3 RFT (12 Minute Cap)
20 Dumbbell Alternating Power Snatch (50/35)(35/20)
15 Box Step Overs (24/20)(50/35)
*Masters/Teens use the same box but the (35/20) dumbbell

Stimulus/Focus: This should be fast. Push as hard as you can. Aim to do the work unbroken. Use one dumbbell for both movements.

Cool Down: ROMWOD