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: 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