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: Front Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

Paused Front Squat

5 x 1

Stimulus/Focus: Use 90% of today’s heaviest three. Complete one pause squat every minute on the minute for 5 minutes. Pause 3 seconds in the bottom of the front squat.

WOD: Partner Workout: You Go I Go Format

8 Rounds (4 per Athlete)

250 Meter Row or 500 Meter Bike Erg (Alternate Each Round)

10 Front Squats (95/65)(65/45)

5 Burpee Pull Ups

*One person completes the work, then rests while the next person works. Each person will do 4 rounds. Score is total time.

Stimulus/Focus: Push hard on the machine and do all work unbroken. You will have approximately a 1:1 work rest ratio.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

3 x 3 x 3 x 3 x 3

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

Strength: Split Jerk

1 x Max Reps

Stimulus/Focus: Use 80% of your heaviest triple from today. Adjust your weight as soon as you finish your last triple. Once that two minute clock runs out you will attempt max unbroken reps at that reduced weight.

WOD: 21-15-9-15-21 (20 Minute Cap)

Strict Push Ups

Alternating Lunges

Ab Mat Sit Ups

*Run 400 Meters at Each (-) for a Total of 1 Mile.

Stimulus/Focus: Complete the lunges and sit ups unbroken. Keep perfect form on the strict push ups. Push hard on the runs.

Cool Down: 4 Rounds

10 GHD Extensions

10 Ring Rows

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics – 10 Minute EMOM

Even: 2 Rope Climbs

Odd: 2 Ring Muscle Ups

WOD: 6 Minute GAFAP

Toes to Bar

Alternating Dumbbell Hang Clean & Jerks (50/35)(35/20)

*Start at 4 reps, then 8, 12, 16 . . .

6 Minute GAFAP

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

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

*Start at 4 reps, then 8, 12, 16 . . .

*Use one dumbbell for both dumbbell movements.

*Rest 4 minutes between the two GAFAPs.

Stimulus/Focus: Push hard in each 6-minute workout. Increase reps by four each round. Try to do smaller sets unbroken and take no more than one break if needed in the larger rounds. You will have two separate scores for the two workouts. These will be your total rep count for each one

Cool Down: Tabata Plank Knees to Elbow

Warm-Up: Coach’s Choice

Strength/Skill: Clean

3 x 3 x 3

Stimulus/Focus: Start at 75% and complete three quick singes. Use 80% for the next set of three. Use 85% for the last set of three. Lift on a 2-minute clock.

WOD: For Time (18 Minute Cap)

400 Meter Run

30 Power Cleans (115/75)(75/55)

10 Burpee Box Jump Overs (24/20)

400 Meter Run

20 Power Cleans (115/75)(75/55)

20 Burpee Box Jump Overs (24/20)

400 Meter Run

10 Power Cleans (115/75)(75/55)

30 Burpee Box Jump Overs 24/20in

*Masters can step up. Everyone must step down.*

Stimulus/Focus: This will be a grind. Choose a weight that you can move quickly. Find a steady pace on burpee box jump overs and push hard on the run.

Cool Down: 500 Meter Row/1000 Meter Bike Erg/25 Calories Assault Bike/400 Meter Walk

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 80% and get AHAP in the six rounds. Lift on a 2-minute clock.

WOD: 12 Minute AMRAP

3 Wall Walks

6 Strict Pull-ups

9 DB Thrusters (50/35)(35/20)

Stimulus/Focus: The low rep scheme and relatively short time domain should allow you to keep moving throughout the entire workout. Choose a weight on the dumbbells that enables you to complete the reps unbroken or in two sets.

Cool Down: 200 Meter Farmer’s Carry (Both DBs 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: Snatch

7 x 1

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

WOD: Six Rounds of 2-Minutes Work/1-Minute Rest

*You will go through the following two AMRAPs three times–alternating between the two.*

AMRAP A:

10 Overhead Squats (95/65) (65/45)

Max calorie bike in remaining time

AMRAP B:

10 Power Snatches (95/65) (65/45)

Max calorie row in remaining time

Stimulus/Focus: You will have a score for each 2-minute time period. Calories biked or rowed are the only calories that count. Try to do all barbell work unbroken.

Cool Down: Tabata L-Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics – 15 Minute EMOM

Min 1: 5 Top half pull-ups + 5 Bottom half pull-ups

Min 2: 10 V-ups

Min 3: 15 Supermans (2-Second Hold)

*Focus on quality of movement.

WOD: For Time (15 Minute Time Cap)

45 Ab Mat Sit-Ups

30 Wallballs (20/14)(14/10)

15 Handstand Push Ups

30 Ab Mat Sit-Ups

20 Wallballs (20/14)(14/10)

10 Handstand Push Ups

15 Ab Mat Sit-Ups

10 Wallballs (20/14)(14/10)

5 Handstand Push Ups

*Masters RX: Seated Dumbbell Press (35/20)

RX+: GHD Sit Ups; (30/20)(20/14) Wall Ball; Strict Handstand Push Ups: (50/35) Seated Dumbbell Press for Masters

Stimulus/Focus: The decreasing rep scheme will help this workout flow. Find a steady pace and keep moving. No mixing and matching of RX and RX+.

Cool Down: 50 Russian Twists (with WB)

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 65% and get AHAP. Perform all six sets of six on a 3 minute clock.

WOD: 14-Minute AMRAP

25 Slam Balls

20 Box Jumps (24/20)

*Masters may step up.

15 Pull Ups

Stimulus/Focus: Try to do slam balls and pull ups in two sets each. Find a steady pace on the box jumps. Aim for 3-4 rounds.

Cool Down: 400 meter run with your slam ball.