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: Shoulder Press

2 x 2 x 2 x 2 x 2

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

WOD: 20 Minute AMRAP

200 Meter Run

20 Sit Ups

20 Double Unders

20 Alternating Dumbbell Snatches (50/35)(35/20)

Stimulus/Focus: Aim to do all work unbroken. Strive for 5-6 rounds.

Cool Down: Tabata Crossovers

Warm up: Coach’s Choice

Strength: Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Five 3-Minute AMRAPs (1 Minute Rest Between)

3 Squat Cleans (165/115)(115/75)

6 Handstand Push Ups

*Masters=Seated Dumbbell Presses (35/20)

9 Slam Balls (30/20)(20/15)

Stimulus/Focus: Push hard each round. The cleans will likely be done in quick singles. Go unbroken on the other two movements. Aim two rounds each three minutes.

Cool Down: Tabata Diagonal Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Paused Power Snatch (below + above the knee)

1 x 1 + 1

Begin the complex with a snatch width deadlift. On the first lift pause 3 sec below the knee. On the second pause 3 sec above the knee. Both are received in the power position.

Stimulus/Focus: Take 10 minutes to get AHAP.

Paused Power Snatch (below + above the knee)

10 x 1

Stimulus/Focus: Complete one of the complexes every minute on the minute. Use 85% of your heaviest from today.

WOD: 3 RFT (12Minute Cap)

30 Deadlifts

20 Alternating Back Rack Step Lunges

*Stepping Forward*

10 Behind the Neck Push Press

*RX Weight: (115/75)(75/55)

Stimulus/Focus: This will be a light deadlift, moderate lunge, and heavy BTN push press. Aim to do all work with no more than one break in each movement.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

150 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1

Stimulus/Focus: Take 12 minutes to find your heavy back squat for the day.

Back Squat

10 x 1

Stimulus/Focus: Use 60% for all sets. Lift on a 1-minute clock.

WOD: 10 Minute GAFAP

Chest to Bar

Box Jump Overs (24/20)

*Masters may step up and over.

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

*RX+: Strict Chest to Bar and 30/24 Inch Box

Stimulus/Focus: Opposing muscle groups and increasing rep scheme should allow you to keep moving at a steady pace for the entire 10 minutes.

Cool Down: Tabata Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

Four 3-Minute Rounds

6 Strict Pull-ups

5+5 Pistols

3 Wall Walks

*Focus on form. Complete work and rest the remaining of the three minutes.

WOD: 4 RFT (18 Minute Cap)

15 Burpees

20 Wallballs (20/14)(14/10)

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

Stimulus/Focus: Find a steady pace on the burpees and do wall balls and KB swings unbroken if possible. Take no more than one break during each movement if needed.

Cool Down: 3 Rounds

100 Meter Gear Carry (WB and KB from WOD)

100 Meter Run

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: Power Clean

5 x 4 x 3 x 2 x 1

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

WOD: For Time (20 Minute Cap)

24 – 18 – 12 – 6

Alternating Overhead Step Lunges (50/35)(35/20)

Ab Mat Sit Ups

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

Strict Push Ups

*One Dumbbell for Lunges and Step Ups*

*Split Dumbbell Work Equally Between Sides*

*Front Rack Hold on Step Ups*

Stimulus/Focus: Aim to do the round of 24 and 18 with no more than one break and the rounds of 12 and 6 unbroken.

Cool Down: 3 Rounds

20 GHD Extensions

200 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Four 3-Minute Rounds

10 Alternating Pistols

20-Second L-Hang

10 Ring Dips

*Complete work and rest the remaining time.

WOD: 6 Rounds of 3 Minutes Work / 2 Minutes Rest

AMRAP A

Machine for Calories (24/18)

*Assault, Erg, and Row*

Max Effort Wall Balls in Remaining Time (20/14)(14/10)

AMRAP B

10 Shuttle Runs (25 Feet Down and Back)

Max Effort Burpees in Remaining Time

Stimulus/Focus: Alternate between A and B. Complete each one three times. Your score will be wall ball reps and burpees in each round. You will enter six separate scores. Push hard in each AMRAP. You have two minutes to rest between each three-minute round.

Cool Down: Tabata Hollow Rock Holds (20 Second Hold)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4 x 4

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

WOD: Three 6-Minute AMRAPs/3 Minutes Rest Between

6 Minute AMRAP

6 Floor Press (165/115)(115/75)

6 Pull Ups

6 Handstand Push Ups

Stimulus/Focus: This should be a heavy bar for floor press, but with 6 reps it should be possible to do it unbroken when fresh. Aim for 4 rounds.

6 Minute AMRAP

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

6 Chest to Bar

6 Strict Handstand Push Ups

Stimulus/Focus: This should be a moderate bar for floor press and the reps should be unbroken on it. The gymnastics is more challenging. Strive to do two small sets if possible. Aim for 3 rounds.

6 Minute AMRAP

6 Floor Press (95/65)(65/45)

6 Bar Muscle Ups

6 Strict Wall-Facing Handstand Push Ups

Stimulus/Focus: This should be a lightbar for floor press and the reps should be unbroken on it. The gymnastics is much more challenging. These may be in singles. Aim for 2 rounds.

Cool Down: Tabata Side Plank Holds