Wods 1/28-2/1 - Open Starts In Three Weeks!! - Get Your Shirt!

The 2019 Open is right around the corner! This is one of the most exciting times of the year in the gym. The Open is for everyone. There will be scaling to meet everyones fitness levels. We are having T shirts printed. You can purchase a t shirt even you don’t participate. We will need judges and cheerleaders!

Click here to order your shirt. There is a Tank or T shirt option.

Monday

Warm Up w/ Partner

100m row

  • Half-burpees (push up position to bottom of squat. Don’t stand up)

100m row

  • Lunges

100m row

  • Giant arm circles

100m row

  • Side-to-side twists

Barbell Warm up

  • 5 good mornings

  • 5 RDLs

  • 5 front squats

  • 5 push press

  • 5 hang cleans

  • 5 dead lifts

  • Repeat

Wod

Weightlifting

5 Sets of 3 push press (from rack) every 90 seconds

1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.

"Go Fish" (Repeat from 9/7/18)
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

Scaling

Int: 115/75 DL

Beg: 85/55 DL,


Tuesday

Warm Up

Line Drills

  • Lunges

  • Inch worm (half way)

  • Bear Crawl (half way)

  • High Knees

  • Butt Kicks

  • Bar Hang 20 secs

  • Toe Touches for 20 secs

  • Kipping for 20 secs

2 rounds

5 box step ups

5 knee raises

10 PVC pass throughs

10 air squats

Warm up back squat. Then…

Wod

Back Squat

On a 10 min clock, build to a 20 rep max

Layup”

25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Scaling

Int: Sub knee raises for t2b,

Beg: box step ups, Sub knee raises or sit ups for t2b, 45/35 hang power snatch


Wednesday

Warm Up

2:00 on Assault Bike

20 PVC Pass Throughs

20 Air squats

20 Push Ups

20 Sec Bar Hang

20 secs of pull ups or ring rows

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Power Jerks

Wod

Clean Complex

On a 12 min running clock EMOM

  • 2 Squat Cleans + 2 Front Squats

    -Build to 20 lbs above workout weight. Then…

"Girl Power" 
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (165/115)

1 rnd of “Cindy”: 5 pull ups, 10 push ups, 15 air squats

Scaling

Rx+: 185/135

Int: Jumping pull ups or ring rows, 135/95 squat cleans

Beg: Ring rows, AHAP on squat cleans, maintaing form.

-Catch then squat if unable to preform a full squat clen


Thursday

Warm Up

400m Row

Line Drills

Wod

Stamina Builder
5 Sets: 
15/12 Calorie Row
50' Dumbbell Walking Lunge (50's/35's)
15/12 Calorie Row

1 min rest between rounds

Midline
Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings

*150 sit ups if athlete is not comfortable using GHD machine


Friday

Warm Up

Coaches Creative

Wod

“Top Down" 
With a 15:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (95/65)

Time Remaining: Build to 1RM Hang Snatch

Scaling

Rx+: 115/80

Int: 95/65 on Squat Snatches, 30/20 cals on bike, 40 bar facing burpees

Beg: 65/35 on Squat Snatches, 20/10 cals on bike, 30 bar facing burpees