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: Front Squat (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 16 Minute AMRAP
12 Kettlebell Swings (2/1.5)(1.5/1)
8 Front Squats (135/95)(95/65)
4 Strict Handstand Push Ups (Seated Dumbbell Presses 35/20)
Stimulus/Focus: This is a challenging workout. If scaling, make sure to pick weights that challenge you. Aim for 4-6 rounds.
Cool Down: Tabata L-Hangs
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: Out and Back For Time (25 Minute Cap)
5 Rope Climbs
10 Dumbbell Thrusters (50/35)(35/20)
15 Chest to Bar
20 Burpees
25 Calories on Rower
20 Burpees
15 Chest to Bar
10 Dumbbell Thrusters (50/35)(35/20)
5 Rope Climbs
Stimulus/Focus: A great little out and back. Try to set a steady pace and maintain it on the backside.
Cool Down: 1.5 Miles on the Bike or 800 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Power Snatch and Get Ready for Randy!
WOD: Randy: For Time
75 Power Snatches, 75# / 55#
Teen/Masters RX: 55/35
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Stimulus/Focus: Hero benchmark WOD! Go for a PR. Aim for large sets of work!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 5 )
Use 75% for all sets. Lift on a 3-minute clock.
WOD: Karen is a Jerk (15 Minute Cap)
150 Wall Balls (20/14)(14/10)
*Every time you break, perform 1 split jerk (115/75)(75/55)
RX+: 12’/10′ target and 165/115; 115/75
Stimulus/Focus: Do large sets of wall balls. Push yourself to do more than you typically would in a set.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (15 x 2 )
Use 80% for all sets. Lift on a 1-minute clock.
WOD: 4 Rounds (20 Minute Cap)
100 Meter Lunge
300 Meter Run
RX+: Wear a Weighted Vest
Stimulus/Focus: Leg crusher! Run fast!
Cool Down: 4 Rounds
10 GHD Sit Ups
10 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: Review the WOD movements and get ready to work!
WOD: “343” 9/11 Memorial WOD
“343”
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees
*RX+: 60 of each and 55 Burpees
Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen RX is 14/10 for the wall balls.
Cool Down: Athlete’s Choice: Work on something that is challenging for you for 5 minutes.
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 Minute AMRAP
5 Cleans (95/65)(65/45)
25 Single Unders
Rest 1 Minute Before the Next AMRAP
Stimulus/Focus: This should be light and fast. Aim to go unbroken on all work. Strive for 5 rounds.
5 Minute AMRAP
5 Cleans (115/75)(75/55)
25 Double Unders
Rest 1 Minute Before the Next AMRAP
Stimulus/Focus: Moderate weight and gymnastics. Aim four 4-5 rounds.
5 Minute AMRAP
5 Cleans (135/95)(95/65)
25 Triple Unders
Stimulus/Focus: This WOD is heavy in load and advanced in gymnastics movement. Aim for . . . one triple under! Score = 0+6! 🙂 If you can do double unders, the focus of this AMRAP is to work on triples for 5 minutes. If you can’t do dubs, work on those for five minutes.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 21-15-9 (10 Minute Cap)
Push Jerk (135/95)
Toes to Bar
Teen/Masters RX: 95/65
Stimulus/Focus: This is an aggressive weight and tough rep scheme. Aim to do your barbell work in no more than 2 sets each time. Break your toes to bar into small, manageable sets. This will help you stay on the barbell longer.
Cool Down: ROMWOD