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 Press

1 x 1

Stimulus/Focus: Use 10 minutes to get AHAP.

Push Press

10 x 5

Stimulus/Focus: Use 75% for all sets of 5 reps. Work the fast cycle rate. Lift on a one-minute clock.

WOD: 18 Minute AMRAP

16/12 Calorie Row

12 Pull Ups

10 Pistols

8 Push Press (95/65)(65/45)

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

Cool Down: Tabata Bar Hangs

Warm up: Coach’s Choice

Strength/Skill: Sumo Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT

400 Meter Run

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

15 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

Stimulus/Focus: The goal is to complete this work as fast as possible. You will have a one to one work rest ratio. If it takes you 5 minutes 25 seconds to complete the first round, rest that long before starting the second round. Your time will be the final clock time after your third round, which will include your rest times.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry (KB from WOD)

*Switch hands at turn around point*

10 Goblet Squats (KB from WOD)

Warm up: Coach’s Choice

Strength/Skill: Gymnastics – 15 Minute EMOM

Minute 1: 20 Second Freestanding Handstand Hold

Minute 2: 2 Strict Ring Muscle Ups

Minute 3: 15 Single Unders + 15 Double Unders + 15 Crossovers

WOD: Six 2-Minute Rounds (1 Minute Rest)

A) AMRAP

30 Double Unders

2 Wall Walks

B) AMRAP

30 Double Unders

5 Handstand Push Ups

C) AMRAP

30 Double Unders

10 Meter Handstand Walk

Stimulus/Focus: Push hard for each two minutes. You have one minute to rest. You’ll do each round two times. You’ll enter a rep count for each round.

Cool Down: Tabata Shoulder Taps

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: 4 RFT (16 Minute Cap)

10 Overhead Squats (115/75)(75/55)

20 Strict Push Ups

30 Ab Mat Sit Ups

Stimulus/Focus: This workout will be very midline focused. Aim to do your OHS unbroken. Break your push ups in sets as needed to focus on perfect form. Keep moving on the ab mat sit ups.

Cool Down: 4 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2 x 2

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

WOD: For Time (10 Minute Cap)

15-12-9-6-3

Power Cleans (115/75)(75/55)

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

Stimulus/Focus: This workout should be a cardiovascular push. Attempt to do all wall balls unbroken. Complete the power cleans in quick singles or in two sets each round.

Cool Down: 3 Rounds

5 Ring Dips

20 Mountain Climbers

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: Front Squat

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.

WOD: 12 Minute GAFAP

Dumbbell Squats (50/35)(35/20)

Weighted Box Step Overs (24/20)(50/35)(35/20)

20m Farmers Carry (50/35)(35/20)

*One dumbbell for all movements*

*Start at one rep and increase by one each round.

*DB must be held in the front rack position with a hand on both heads of the dumbbell for the squats and step overs. It must be held in the farmer’s carry position on the 10 meter carry.

Stimulus/Focus: This will be challenging on the legs and grip. Just keep moving.

Cool Down: Tabata DB Side Bends

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 2

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

WOD: For Time (12 Minute Cap)

10 – 8 – 6 – 4 – 2

Chest to Bar

KB Snatches (Left)(1.5/1)(1/25#)

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

KB Snatches (Right)(1.5/1)(1/25#)

RX+: Bar Muscle Ups/(2/1.5)(1.5/1)/(185/135)(135/95)

Stimulus/Focus: Try to do all snatches and floor press unbroken. This workout will be taxing on your grip.

Cool Down: 3 Rounds

3 Wall Walks

10 Toes to Ring

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)

7 Deadlifts

5 Power Cleans

3 Shoulder to Overhead

*(135/95)(95/65)

Stimulus/Focus: This should be a light weight for the deadlifts, moderate for the clean and heavy for the shoulder to overhead.

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Bar Hops