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 Jerk

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.

WOD: For Time (18 Minute Time Cap)

10 Push Jerks (135/95)(95/65)

100 Double Unders

8 Push Jerks (135/95)(95/65)

80 Double Unders

6 Push Jerks (135/95)(95/65)

60 Double Unders

4 Push Jerks (135/95)(95/65)

40 Double Unders

2 Push Jerks (135/95)(95/65)

20 Double Unders

*RX+ (185/125)(125/85)

Stimulus/Focus: This should be a fairly heavy barbell paired with a demanding cardio movement. Work to complete the bar work in no more than 2 sets.

Cool Down: 3 Rounds

50 Meter Heel/Toe Walk

50 Meter Jog

Warm-Up: Coach’s Choice

Strength/Skill: Sumo Deadlift

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Let’s get heavy! Aim for 80% for the opening set of 5. Work to a heavy single. Lifts will be on a 3-minute clock.

WOD: Andi

For time:

100 hang power snatches

100 push presses

100 sumo deadlift high pulls

100 front squats

(65lb/45)*Masters (45/35)

Stimulus/Focus: One of the “Girls”! This wod is designed to be light and fast, with lots of volume. Choose a weight that will allow you to complete large sets of work i.e. 15-20 reps at a time. Complete all reps of a movement before moving to the next one. There is not a time cap but aim for sub-30.

Cool Down: 50 Ab Mat Sit-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

6 x 6 x 6 x 6 x 6

Stimulus/Focus: The opening weight should be 65-70% of your 1 RM. Get AHAP. Focus on midline stabilization! Lifts will be on a 3-minute clock.

WOD: 6 Rounds for Calories:

2 Minutes Rowing

2 Minutes Rest

Stimulus/Focus: Work on efficient and powerful leg drive, i.e. row harder, not faster. No one should exceed a stroke rate of 30!

Cool Down: Couch Stretch: 30 seconds for the right leg, 30 seconds for the left leg, for 5 rounds.

Warm-Up: Coach’s Choice

Strength/Skill: Movement prep and setting up for the wod.

WOD: 3/4 Murph

1200 Meter Run

75 Pull-Ups

150 Push-Ups

225 Squats

1200 Meter Run

*Start and end with the run, but partition the movements any way you please

*RX+ Option: Weighted Vest (20/14)(14/10)

Stimulus/Focus: Focus on quality of movement, not just moving to move!

Cool Down: Athletes Choice!

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 5

Stimulus/Focus: This should be a moderate weight (approximately 60%), with the focus on barbell cycling. If you can’t keep the bar moving, reduce weight! Lifts will be on a 2-minute clock.

WOD: 15 Minute AMRAP

100 Meter Single Dumbbell Suitcase Carry (50/35)(35/20)

10 Shuttle Runs (25′ down and back)

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

Stimulus/Focus: The DB weight should allow you to complete the carries unbroken, changing hands as often as needed. Shuttles should be fast. DB snatch should be completed in no mare than 2 sets. Aim for 3-4 rounds. If you get into the carry and time expires, finish it and count it as 1 rep. Each down and back counts as 1 rep in the shuttle run. You must complete it to count it.

Cool Down: Tabata Twisted Cross

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: Overhead Squat

3 x 3 x 3 x 3 x 3

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

WOD: 20 Minute Partner WOD

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

5 Box Steps Ups (50/35)(35/20)*One DB held anyway you would like.

5 Synchro Burpees

Stimulus/Focus: One partner completes the snatches and step ups, then both complete the burpees, then switch. Mark your board at the end of each set of burpees.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: 5 RFT (15 Minute Time Cap)

15 Box Jumps (24/20)*Masters may step up. Everyone must step down.

15 Floor Press (135/95)(95/65)

Stimulus/Focus: Find a steady pace on box jumps and complete the floor press in 2 sets if possible.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Roll Outs

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 30 Minute AMRAP

30 Reverse Lunges

30 Ab Mat Sit Ups

30′ Handstand Walk

Stimulus/Focus: Complete lunges and ab mat sit ups unbroken. Spend time practicing handstand walking. Aim for 10 rounds if you are proficient on your hands. The 30′ will count as one rep in your score.

Cool Down: Tabata Superman Holds