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: Snatch

1 x 1

Stimulus/Focus: Spend 20 minutes working to a heavy single for squat snatch.

WOD: 15 Minute AMRAP

10/8 Calorie Row

10 Alternating Devil’s Press (50/35)(35/20)

20 Ab Mat Sit Ups

Stimulus/Focus: Find a steady pace and just keep moving.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength: Deadlift

3 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

Deadlift

1 x Max Reps

Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.

WOD: Four 8-Minute Rounds

400 Meter Run

20 Deadlifts (225/155)(155/105)

400 Meter Run

Stimulus/Focus: Kill the legs . . . seriously. That is it. Great way to work out the Murph soreness. 🙂 Complete the work as quickly as possible so you have time to rest before starting the next round.

Cool Down: 3-5 minutes hamstring stretches

Warm-up: Coach’s Choice

Strength/Skill: Review the movements and possible rep schemes.

WOD: Murph

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

click here

Stimulus/Focus: This is an annual benchmark workout. Start and end with the mile runs (four laps around the building) and partition the work however you would like. There are many manageable ways to complete this work. You can also scale the volume to your needs.

Cool Down: 50 Ab Mat Sit Ups

Warm up: Coach’s Choice

Strength/Skill: Push Jerk

3 x 5

Stimulus/Focus: Use 70% for all three sets of five. Lift on a 2-minute clock.

Push Jerk:

1 x Max Reps

Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Focus on keeping a consistent speed throughout the set.

WOD: Three 4-Minute GAFAPs (2-Minute Rest Between)

GAFAP #1

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

Box Steps Ups (24/20)

*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .

Stimulus/Focus: You will visit each of these workouts one time. You will spend 4 minutes at each one with a two minute break between WODs. Make sure to push hard in each workout. You will have a separate score for each one of them.

GAFAP #2

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

Box Jumps (24/20)

*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .

GAFAP #3

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

Box Jump Overs (24/20)

*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .

Cool Down: Tabata Kettlebell Pendulum Swings

Warm up: Coach’s Choice

Strength/Skill: Back Squat

3 x 5

Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.

Back Squat

1 x Max Reps

Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.

WOD: For Time (15 Minute Cap)

9-15-21

Back Squats (115/75)(75/55)

3-5-7

Ring Muscle Ups

Stimulus/Focus: This is a moderate to light weight back squat. The reps should be done unbroken. Find a ring muscle up progression that challenges you. This WOD has a generous time cap to allow people time to work on the rings.

Cool Down: 3 Rounds

100 Meter Run

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: 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