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 + Hang Clean + Push Press + Thruster

1 x 1

Stimulus/Focus: 10 minutes to get as heavy as possible in the complex.

Stimulus/Focus: Use 80% from today’s heavy. Complete one complex every minute on the minute for four minutes.

WOD: 10 RFT (20 Minute Cap)

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

20 Ab Mat Sit-Ups

30 Double Unders

Stimulus/Focus: Aim to do all work unbroken. Try to keep each round below two minutes. Scale reps as needed to maintain that pace.

Cool Down: 4 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

5 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

20 Box Jumps (Step Down)(24/20)

*Masters may step up*

30 Plate Ground to Overhead (45/25)(25/15)

40 Alternating Step Lunges

Stimulus/Focus: Find a pace and settle in for 20 minutes. Try to just keep moving. Aim for four rounds.

Cool Down: 400 Meter Plate Carry (Plate from WOD)

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat

7 x 1

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

WOD: For Time (18Minute Cap)

21-18-15-12-9-6-3

Kettlebell Swing (1.5/1)(1/25#)

Goblet Squat (1.5/1)(1/25#)

*100 Meter Run after Each Round of Goblet Squats*

Stimulus/Focus: Try to do all rounds unbroken. Push hard on the run.

Cool Down: 3 Rounds

100 Meter Overhead Kettlebell Carry (KB from WOD)

20 Standing Oblique Twists (with KB from WOD)

Warm up: Coach’s Choice

Strength/Skill: 4 Rounds for Quality:

12 Strict Chin-Ups

12 Weighted Deficit Push-Ups

*45# plates for deficit; add plates to the back for weight

*Scale reps as needed to focus on good form.

WOD: 6 Minute GAFAP

Chest to Bar Pull Ups

Shuttle Runs (25′ out and back)

1, 2, 3 . . . increase by 1 rep each round.

RX+: Bar Muscle Ups

Rest 2 min

6 Minute GAFAP

V-ups

Push-ups

2, 4, 6 . . . increase by 2 reps each round.

RX+: GHD Sit Ups and Strict Handstand Push Ups

Rest 2 min

6 Minute GAFAP

Calorie Row

Wall Walks

3, 6, 9 . . increase by 3 reps each round.

RX+: Handstand Walk Meters

Stimulus/Focus: No mixing and matching RX and RX+. Each round will have its own rep score. Work the entire six minutes. Scale as needed to keep moving. You have two minutes to rest.

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 4

Stimulus/Focus: Use 85% for all sets. Reps must be touch and go. Lift on a 3-minute clock.

WOD: 4 Rounds (2 min on / 2 min off)

6 Deadlifts (225/155)(155/105)

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

Stimulus/Focus: Push hard each 2 minutes to get as many reps in as possible. Try to keep work unbroken. You will have 2 minutes to rest and write your number down after each round. Your score will be total reps each round.

Cool Down: Tabata Partner Ab Mat Wall Ball Sit Ups

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: Hang Snatch

3 x 3

Stimulus/Focus: Use 85% of your 1 RM for all lifts. Lift on a 2-minute clock.

WOD: 20 Minute EMOM

Min 1: Max Alternating Dumbbell Snatches (35/20)(20/15)

Min 2: Max Ab Mat Sit Ups

Min 3: Max Dumbbell Thrusters (35/20)(20/15)

Min 4: Max Shuttle Runs (10 Meters=1 Rep)

Min 5: Rest 1 Minute

*Two DBs*

Stimulus/Focus: Try to work the entire minute each time. Choose a weigh that allows you to hold onto the dumbbells and keep moving the entire time. Your score is your total reps.

Cool Down: Tabata Dumbbell Bicep Curls! Happy Friday!

Warm up: Coach’s Choice

Strength/Skill: Gymnastics Strength

3 Rounds for Quality:

Max Unbroken Ring Push Ups

Max Unbroken L-Sit Hold on Dumbbells

Max Unbroken Dolphin Planks

WOD: Two 6-Minute AMRAPs (3-Minute Break Between)

6 Minute AMRAP

8 Handstand Push Ups

8 Dumbbell Box (24/20) Step Overs (50/35)(35/20)

*Two Dumbbells-Maintain Full Grip on Handles*

Stimulus/Focus: Try to do all work unbroken. The opposing muscle groups and short rep scheme used should allow you to keep moving through the six minutes. Aim for 3 rounds.

6 Minute AMRAP

8 Toes to Bar

4 Alternating Dumbbell Overhead Lunges (Left)

4 Alternating Dumbbell Overhead Lunges (Right)

*One dumbbell (50/35)(35/20)

Stimulus/Focus: Try to do all work unbroken. Aim for 4 rounds.

Cool Down: 3 Rounds

15 GHD Extensions

5 Wall Slides (10 Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 10 x 10

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. Add result

WOD: 30 Minute AMRAP

500/450m Row

400mRun

1000/900m Bike Erg or 30/24 Calorie Assault

100 Double Unders

*Alternate Bikes Each Round*

Stimulus/Focus: Find a pace and just keep moving! Aim for 3 rounds.

Cool Down: Tabata Diagonal Plank Holds