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

10 x 10

Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. Reps must be unbroken.

WOD: Teams of 2 for Time (15 Minute Cap)

12 – 9 – 6

Cleans (95/65)(65/45)

24 – 18 – 12

Synchro Slam Balls (30/20)(20/15)

12 – 9 – 6

Thruster (95/65)(65/45)

24 – 18 – 12

Synchro Ab Mat Sit Ups

12 – 9 – 6

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

24 – 18 – 12

Synchro Air Squats

Stimulus/Focus: Partners can split barbell work however they like. Synchro work will be completed together.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: 10 Minutes to Work Max Height Box Jump or Seated Box Jumps

WOD: Filthy Fifty

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 36lb KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 25lb KB, 35-lb. push press, 14-lb. ball

Stimulus/Focus: Benchmark time! Walking lunges will be in place. Back extensions will be superman holds. Kettlebell is 1/25#. Masters can step up for box jumps and will use 25/15 kettlebells and 14/10 wall balls and 35/25 barbell.

Cool Down: 400 Meter Run/Jog/Walk

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

10 Minutes to Build to Your Heavy for the Day

Stimulus/Focus: Get heavy!

Strength Metcon: 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: 5 RFT (12 Minute Cap)

30 Double Unders

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

3 Wall Walks

Stimulus/Focus: This is a shoulder burner. Attempt to do all work unbroken. Take quick breaks between movements.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions

Warm up: Coach’s Choice

Strength/Skill: Back Squat

10 Minutes to Work to a Heavy Triple

Stimulus/Focus: Use 10 minutes to work to a heavy triple.

Back Squat: 10 x 1

Stimulus/Focus: Using the same weight from your heavy triple, complete one rep every 30 seconds for 5 minutes (total of 10 reps).

WOD: Two 8-Minute AMRAPs (4 Minute Rest)

8 Minute AMRAP

4 Burpees to Target

8 Alternating Lunges

12 Russian Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Keep moving. Aim for 8 rounds.

8 Minute AMRAP

4 Burpee Pull Ups

8 Alternating Reverse Lunges

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

Stimulus/Focus: Keep moving. Aim for 6 rounds.

Cool Down: Tabata Side Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Power Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% of your current 1 RM. Lift on a 2-minute clock. Get AHAP.

Strength Metcon: 2-Minute AMRAP

Stimulus/Focus: At the completion of your heavy single, download your bar to 80% of your heaviest lift. You will have 2 minutes to accumulate as many reps as possible at that weight. Reps do not have to be unbroken.

WOD: 4 RFT (16 Minute Cap)

200m Run

20 Medicine Ball Cleans (20/14)(14/10)

10 Strict Push Ups

Stimulus/Focus: This workout has all the things-cardio, weightlifting/squatting, gymnastics/pushing. Attempt all work unbroken. Take one break in the cleans and push ups if needed. Push hard on the run.

Cool Down: 50 Med Ball AMSUs

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: 3 – 5 Minute EMOMs

All reps must be touch and go.

Snatch

5 Minute EMOM: 3 Snatches @ 70%

Snatch

5 Minute EMOM: 2 Snatches @ 80%

Snatch

5 Minute EMOM: 1 Snatch @ 90%

WOD: 21-18-15-12-9-6-3 (Time Cap 18 Minutes)

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

Handstand Push Ups

*25 Double Unders Between Each Set (Total of 150)

Stimulus/Focus: Try to complete your rounds of 21, 18, 15, 12 in three sets. Aim to do 9, 6 and 3 unbroken. Choose weights and scales that allow you to do this.

Cool Down: 2 Rounds

15 GHD Sit Ups

15 GHD Extensions

10/7 Assault Bike Calories

Warm up: Coach’s Choice

Strength/Skill: Rig Work: 10 Minutes to Work Skills on the Rig

WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)

A) AMRAP

400m Run

Max Wallballs in Remaining time (20/14)(14/20)

B) AMRAP

1000 Meter Bike Erg/500 Meter Row

Max Burpees in Remaining Time

Stimulus/Focus: All cardio! You will go through the above AMRAPs four times each for a total of eight three-minute rounds. You will have one minute to rest between rounds. Push hard on the run/row/bike so you can get in reps. Your score will be your total number of burpees and wall balls, but you will enter an individual count for each of the eight rounds.

Cool Down: Alternating Tabata

Superman Hold

Hollow Hold

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

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

WOD: 10 RFT (Time Cap 18 Minutes)

12 Box Jump Overs (24/20)

9 Slam Balls (30/20)(20/15)

6 Toes to Bar

*Masters can step up. Everyone must step down.

Stimulus/Focus: The low rep scheme should allow you to complete work unbroken. Take quick breaks between movements. The number of rounds will be a mental challenge. Just keep moving.

Cool Down: 3 Rounds

20 Mountain Climbers

10 V-Ups