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: Shoulder Press

6 x 6

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

WOD: Four 5-Minute Time Caps

3 RFT (5 Minute Cap)

5 Toes to Bar

10 Pistols

Stimulus/Focus: You will complete three rounds of the above couplet within five minutes. Your rest time is any time that is remaining in that five minutes. You will do this four times. You will have four separate scores.

Cool Down: 4 Rounds

5 Ring Dips

10 Calorie Bike (alternate Erg and Assault)

Warm up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1

Stimulus/Focus: Spend 20 minutes to find your 1 RM.

WOD: 15 Minute AMRAP

10 Dumbbell Deadlifts

10 Dumbbell Front Rack Lunges

10 Dumbbell Front Squats

5 Shuttle Runs

*Two dumbbells for all movements.

*RX: (50/35)(35/20)

Stimulus/Focus: This will be grip intensive. Try to go unbroken on each round of dumbbell work. Use the shuttle runs to give your forearms a break.

Cool Down: Tabata Hangs

Warm up: Coach’s Choice

WOD: Partner WOD For Time (40 Minute Cap)

100 Calorie Row

100 Kettlebell Swings (1.5/1)(1/25#)

100 Box Jumps (24/20)

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

100 Calorie Row

*At the top of each minute, partners complete 3 synchronized burpees.

*Masters can step up. Everyone must step down.

*One partner works while one partner rests.

Stimulus/Focus: Have fun with a partner. Move and transition quickly.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

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

Strength Metcon: Max Unbroken Floor Press Reps at 60% of Today’s 1 RM

Stimulus/Focus: You’ll have 2 minutes to rest after your final rep. Adjust your weight to 60%. Complete one set unbroken.

WOD: For Time (15 Minute Cap)

10-9-8-7-6-5-4-3-2-1

Strict Push Ups

1-2-3-4-5-6-7-8-9-10

Pull Ups

*After each round complete 15 Ab Mat Sit Ups (Total of 150)

*RX+: HSPU/C2B/GHD Sit Ups

Stimulus/Focus: This will be shoulder focused. Try to do the lower rep schemes unbroken and take no more than one break in the longer rep schemes.

Cool Down: 500 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP over the 5 sets. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

400 Meter Run

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

400 Meter Run

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

400 Meter Run

30 Squat Snatches (95/65)(65/45)

400 Meter Run

RX+: (135/95)(95/65)

Stimulus/Focus: Find a moderate pace on the run. Pick up the bar as soon as you come inside. Aim to do your power snatches and overhead squats in sets of 10-15 and your snatches in sets of 5-6 and keep moving.

Cool Down: 3 Rounds

20 GHD Sit Ups

20 GHD Extensions

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