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 Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Set of 5 reps at 75% and increase weight as the reps decrease. Work to a heavy single to finish the week! Lifts will be on a 2-minute clock.

WOD: 5 RFT (15 Minute Cap)

35 Double Unders

10 Burpees

200 Meter Run

Stimulus/Focus: This is going to be a cardiovascular push. Treat it like a sprint!

Cool Down: 3 Rounds

10 Plank Knees to Elbow

10 V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start lifting at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 21-15-9 For Time (10 Minute Cap)

Front Squats (205/145)(145/100)

Chest to Bar

Stimulus/Focus: This is a heavy workout. If scaling, choose a weight that will allow you to complete each round of front squats in three sets. Choose a challenging gymnastics progression and try to do sets of three.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP. Use objects other than a barbell-dumbbells, kettlebells, wall balls, slam balls, etc.

WOD: 8 Minute AMRAP:

8 Kettlebell Goblet Squats

8 Handstand Push-Ups

*Rx (2/1.5)(1.5/1)

Master: Seated DB Presses (20/15)

Stimulus/Focus: The weight should challenge you. Strive for 6 rounds.

Cool Down: Alternating Tabata

Superman Holds

Hollow Rock Holds

Warm-Up: Coach’s Choice

Strength/Skill: Power Clean – 1 x 1

Stimulus/Focus: Spend 10 minutes finding a heavy single.

Power Clean – 10 x 3

Stimulus/Focus: This should be a heavy set of 3! Ten minute EMOM. 3 power cleans at 80% of your heavy single for the day. Reps should be touch and go. Challenge yourself and be patient.

WOD: 18 Minute AMRAP:

400 Meter Run

30 GHD Sit-Ups

20 Box Jumps

10 Power Cleans

*Rx (205/145)(145/100) (24/20) Masters may step up. Everyone must step down.

Stimulus/Focus: This workout is supposed to be challenging. Choose a weight that forces you to do power cleans in singles. Those who are RXing the workout, have first right to the GHDs. If you are scaling and can’t get a GHD, sub in AMSUs.

Cool Down: Tabata Bar Hangs

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 3 x 3 x 3

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

WOD: For Time (20 Minute Cap)

18 Floor Press

1 Rope Climb

15 Floor Press

2 Rope Climbs

12 Floor Press

3 Rope Climbs

9 Floor Press

4 Rope Climbs

6 Floor Press

5 Rope Climbs

3 Floor Press

6 Rope Climbs

*Rx (185/125)(125/85)

Stimulus/Focus: This workout has a great push/pull component. The barbell should be heavy. Find a weight that challenges you. Think about completing each of the longer rounds in 3 sets. Focus on efficiency on the rope climbs.

Cool Down: 4 Rounds

7/4 Bike Calories

15 Ab Mat Sit Ups

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

5 x 5

Stimulus/Focus: Perform all lifts at 70% of 1 rep max. Lifts will be on a 2-minute clock.

WOD: For Time (10 Minute Cap)

150 Kettlebell Swings (2/1.5)(1.5/1)

Stimulus/Focus: Break the work as needed in order to avoid muscular failure. Think small sets and short breaks.

Cool Down: 2 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: First working rep should be in the 80% range. Try to increase weight each round. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)

1,000/900 meter row

50 deadlifts (135/95)(95/65)

30 handstand push-ups

Stimulus/Focus: Try to do larger sets in this workout. Choose a weight that is light for you and a handstand progression that allows you to keep moving at a good pace.

Cool Down: ROMWOD

Warm-Up: Coach’s Choice

Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout.

WOD: Three 7-Minute Rounds

800-meter run

40 double-unders

20 GHD sit-ups

10 ring dips

*Rest the remainder of the time.

Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your distance and/or rep count in order to have the rest needed to repeat for three total rounds.

Cool Down: 3 Rounds

10 Supermans (2-Second Holds)

5 Strict Pull Ups