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!
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: Review and refine the movements.
WOD: 6 Rounds (3 Minutes on/1.5 Minutes off)
*You will rotate through each of these stations two times. Your score will be your total rounds and reps for all three of the six three-minute rounds of work.
AMRAP A:
20 Air squats
15 Push-ups
10 Ring rows
AMRAP B:
35 Double Unders
9 Burpees to Target
(*6″ above max reach)
AMRAP C:
15/12 Calorie Row
15 Wallballs (20/14)
Stimulus/Focus: Push hard in each three minutes. You have built in rest time between couplets. Aim for 10-12 total rounds.
Cool Down: ROMWOD
Warm up: Coach’s Choice
Strength/Skill: Deadlift (15 x 1)
Stimulus/Focus: Use 85% of your 1RM for all 15 lifts. Lift on a 45-second clock.
WOD: Three 5-Minute Rounds
18/14 Calorie Assault Bike (500/450 Calorie Bike Erg)
14 Box Jump Overs (24/20)
10 Deadlifts (225/155)(155/105)
Stimulus/Focus: Complete the work as quickly as possible to give yourself as much time to rest as you can before starting the next 5-minute round. Aim to complete all work in about the same amount of time each round.
Cool Down: Tabata Bottom to Bottom Squats–Coach Marc’s favorite! Wish him a Happy Birthday! 🙂
Warm Up: Coach’s Choice
Strength/Skill: Weighted Deficit Push-ups
4 Four 90-Second Rounds
*Complete 10 Weighted Deficit Push Ups
*Deficit of 45# Plates
*Weight is created with plates on the back.
WOD: 12 Minute AMRAP
6 Pistols Left Leg
6 Pistols Right Leg
6 Alternating Single Arm Devils Press (50/35)(35/20)
12 Toes to Bar
Stimulus/Focus: Complete all pistols on one side before moving to the other. Try to do toes to bar in two sets. Aim for 4-5 rounds.
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Clean (5 x 1)
Stimulus/Focus: Spend 10 minutes working to a heavy double. These can be drop and go. Rest no more than two seconds between the two reps. Keep the weight on the bar and complete one clean every minute on the minute for five minutes.
WOD: For Time (18 Minute Cap)
20 Shuttle Runs
60 Kettlebell Hang Snatches
20 Shuttle Runs
60 Kettlebell Push Press
10 Shuttle Runs
30 Kettlebell Hang Snatches
10 Shuttle Runs
30 Kettlebell Push Press
*1 Shuttle Run = 25 Feet Out and Back
*1 KB For All Movements (1.5/1)
*Split Reps Equally Between Sides
Stimulus/Focus: Maintain a good pace on the runs. Complete big sets of work on the kettlebell. The decreasing rep scheme should be good for your mental push.
Cool Down: Core Work with Kettlebell
2Rounds:
25 Side Bends (Right)
25 Side Bends (Left)
50 Standing Twists
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: Review and refine the movements.
Twelve 3-Minute Rounds
Couplet A:
200m Run
20 Dumbbell Box Step Ups (50/35)(35/20)
*One dumbbell for BSU
Couplet B:
250m Row
100m Dumbbell Farmers Carry (50/35)(35/20)
*Two dumbbells for FC
Couplet C:
500m Bike Erg
10 Alternating Devils Press (50/35)(35/20)
*One dumbbell for DP
Stimulus/Focus: You will be at each station 4 times. Your goal is to complete the work as quickly as possible in order to rest as long as you can before the next three minute round begins. Your score for this workout is a checkmark.
Cool Down: ROMWOD
Warm up: Coach’s Choice
Strength/Skill: Deficit Deadlift – 5 x 1
Stimulus/Focus: The deficit will be standing on 45 pound plates. Spend 10 minutes working to a heavy triplet, where you do a quick reset on the floor each time. Then, complete one rep every minute on the minute for five minutes at that weight.
WOD: 7 Minute GAFAP
Power Cleans (155/105)(105/70)
Front Squats(155/105)(105/70)
Hang Power Cleans(155/105)(105/70)
Shoulder to Overhead(155/105)(105/70)
*Start with one rep of each. Add one rep each round (1, 2, 3 . . . )
*Every time you put the bar down (including between rounds),you have to perform 10 box jump overs (24/20) with a mandatory step down.
Stimulus/Focus: This workout will be incredibly challenging on your grip and mind set. Chose a weight that will allow you to get through the round of three reps without putting the bar down.
Cool Down: Tabata Overhead Barbell Hold (with bar from WOD)
Warm up: Coach’s Choice
Strength/Skill: Gymnastics Strength
Four Three-Minute Rounds
15 Inverted Rows
10 Strict Leg Raises (Hanging)
30 Second Arch Hold
*Rest any remaining time in the 3-minute round.
WOD: 5 RFT (18 Minute Cap)
12 Hand Release Push-Ups
14 Toes to Bar
16 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: Focus on perfect form in the hand release push up. Make sure to keep a tight midline throughout the entire movement. Try to do T2B in two sets if possible. Maintain a steady pace on the dumbbell snatches.
Cool Down: 3 Rounds
5 Ring Dips
10 DB Squats
Warm up: Coach’s Choice
Strength: Clean – 1 Clean EMOTM for 10 Minutes
Stimulus/Focus: These are full squat cleans. Use 90% for all lifts. Lift on a one-minute clock.
WOD: 12 Minute AMRAP
9 Front squats (95/65)(65/45)
6 Burpees Over the Bar (Bar Facing)
3 Bar Muscle Ups
Stimulus/Focus: Squat clean the first rep each round. Complete squats unbroken. Move fast on the burpees. If not doing bar muscle ups, make sure to find a challenging scale. Aim for seven rounds.
Cool Down: Tabata Side Plank Holds