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: Push Press

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 60% of 1 RM. Lift on a 2-minute clock.

WOD: 6 Rounds (2 Minutes Work/2 Minutes Rest)

20/15 Calorie Bike (Alternate Erg/Assault)

Max Effort Slam Balls (30/20)(20/15)

Stimulus/Focus: Push hard on the bike to give yourself as much time to accumulate slam ball reps as possible. These are the only reps that count in your score. You will have six separate scores.

Cool Down: 400 Meter Slam Ball Run

Warm-Up: Coach’s Choice

Strength/Skill: Review all movements and get ready to workout!

WOD: This workout has three parts and three separate scores.

Max Height Box Jump

Stimulus/Focus: Spend 10 minutes finding your highest box jump. Record your score in inches.

“343” 9/11 Memorial WOD:

50 Pull Ups

50 Air Squats

50 HRPUs

50 Ab Mat Sit Ups

50 Box Jumps (24/20)

50 Wall Balls (20/14)

43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 40 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes. Everyone must step down. Your score is your time to complete.

Max Height Box Jump

Stimulus/Focus: Spend 5 minutes immediately following 343 to establish a post-WOD max height box jump. Record your score in inches.

Cool Down: Athletes Choice

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for one rep.

WOD: Five 2-Minute Rounds

Minute 1: Max Deadlift Reps Accumulated

Minute 2: Change Weight and Rest

Round 1 at 90%, 2 at 80%, 3 at 70% , 4 at 60%, and 5 a 50%.

Stimulus/Focus: Accumulate AMRAP. They do not have to be unbroken. You can drop from the top each time. You can perform small sets. Keep working for the whole minute. You will have a separate score for each round. List your weights used in notes.

WOD: Death by 10 Meters (20 Minute Cap)

Minute 1: 1 x 10 Meter Run

Minute 2: 2 x 10 Meter Run

Minute 3: 3 x 10 Meter Run

*Continue to add a 10-meter length with each round.

Stimulus/Focus: Your score will be your final round completed. Once you “die,” choose a machine (row, bike erg, assault bike, assault runner, ski erg) and move until the time cap is reached.

Cool Down: Tabata Banded Hamstring Stretches

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2

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

WOD: 15 Minute AMRAP

15 Wall Walks, Then:

21-15-9

Back Squat (95/65)(65/45)

Handstand Push Ups

*Masters: Seated Dumbbell Presses (20/15)

Then, Max Effort Wall Walks in Remaining Time

Stimulus/Focus: Complete the work as efficiently and quickly as possible in order to give yourself as much time to accumulate wall walks at then end of the workout. Your score will be total reps (105 if the workout is complete plus your wall walks in the remaining time).

Cool Down: Tabata Bar Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (20 Minute Cap)

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

10 Toes to Bar

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

20 Double Unders

Stimulus/Focus: Complete all work unbroken.

Cool Down: 3 Rounds

10 Goblet Squats

20 Standing Oblique Twists with KB

Warm-Up: Coach’s Choice

Strength/Skill: Goat Work

Stimulus/Focus: 15 Minutes to work on movements that you need to improve. If you don’t spend time on “I hate this movement!” things, you’ll never get better at them!

WOD: 10 RFT (20 Minute Cap)

5 Pull Ups

5 Handstand Push Ups (Masters: Seated DB Presses 20/15)

25 Double Unders

*RX+: Strict PU and Strict HSPU

Stimulus/Focus: Aim to complete all reps unbroken.

Cool Down: 3 Rounds

20 Russian Twists

10 Candlestick Raises

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 3 x 3

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

WOD: 100 Front Squats For Time (30 Minute Cap)

*Each time you put the bar down, complete a 400 meter run.

Stimulus/Focus: The front squats should be completed in large sets. Choose a weight that allows you to do 20 reps unbroken when fresh. Aim to complete the reps in 4-6 sets.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: 15 Minute AMRAP

10 Dumbbell Floor Press (50/35)(35/20)

20 Alternating Dumbbell Snatch (50/35)(35/20)

Stimulus/Focus: Try to complete all reps unbroken or in two sets. Aim for 6 rounds.

Cool Down: Tabata V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

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

WOD: Four Rounds (4 Minutes Work/1 Minute Rest)

Round 1: 4 Minute AMRAP

25′ Walking Lunges (Suitcase Carry)(50/35)(35/20)

Round 2: 4 Minute AMRAP

25′ Walking Lunges (Bodyweight)

Round 3: 4 Minute AMRAP

25′ Farmer’s Carry (50/35)(35/20)

Round 4: 4 Minute AMRAP

25′ Shuttle Run

Stimulus/Focus: Each four minute round is focused on one movement. Each 5′ segment equals one rep. You will have a separate score for each AMRAP.

Cool Down: Tabata Mountain Climbers