• OPEN GYM

    Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.



  • BARBELLS FOR BOOBS - "KELLY" MEETS "GRACE" & THEN "KAREN"

    A) WOD:

    For Time w/ a Partner: (45:00 Cap)

    "Kelly"

    5 Rounds of:
    400 Meter Run (relay style)
    30 Box Jumps (24/20)
    30 Wall Ball Shots (20/14)

    - Then -

    Double "Grace"

    60 Clean & Jerks (Rx = 135/95, S = 115/75, 95/65, 75/55)

    - Then -

    "Karen"

    150 Wall Ball Shots (20/14)

    *Work may be split any way, but only 1 athlete may work at a time.





  • CLOSE GRIP BENCH PRESS & 5 RFT OF...

    A) Strength:

    Every 2:30 x 3:
    a. 8-10 Close Grip Bench Press 
    - Add weight each set building to a moderate/heavy set of 8-10
    b. 25 Banded Pull-apartss (slow & controlled)

    B) WOD:

    5 RFT: (20:00 Cap)

    10 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
    20 American KBS (Rx = 53/35, S = 44/30, 35/26, Russian KBS)
    2 Turkish Get-ups (1 on each side)

    Rx+  = Strict Pull-ups

    *Ideally you will use the same weight for TGUs as you use for American KBS

    C) Extra Credit:

    4 Rounds: (20s work/ 20s rest)

    Abs w/ a plate switch







  • EMOM 10 & "ADRENALINE"

    A) Strength:

    1) EMOM 10:
    2 Banded Conventional Deadlifts @ 60% of Monday + Band Tension
    - Reset on each rep, NOT done TnG
    - Beginners - Conventional Deadlift (5 x 5) @ moderate weight. Reset on each rep.

    2) Every 1:30 x 3:
    3 (Squat) Cleans
    - Building to MetCon weight

    B) WOD:

    "Adrenaline"

    AMRAP 8 of Ascending Reps: (Last tested 7/23)

    2 Burpee Box Jumps (Rx = 24/20, S = Lower Box, Step-ups, Burpee no box jump)
    2 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
    4 Burpee Box Jumps (S = Burpees no Box Jump)
    4 (Squat) Cleans
    6 Burpee Box Jumps
    6 (Squat) Cleans
    ... & so on adding 2 reps each round

    *Score = Total Reps completed

    Alternate WOD:


    4 RFT:

    6 Burpees
    6 Russian KBS (athlete choice of KB)
    6 Goblet Squats
    - Rest 60s -

    C) Extra Credit:

    100 Double Leg Banded Leg Curls



  • TNG MUSCLE/POWER SNATCHES & FOR TIME W/ A PARTNER

    A) Skill:

    Every 1:30 x 3:

    6-8 TnG Muscle Snatch/Power Snatch

    *Between sets get med balls, rowers & jump ropes ready to go!

    B) WOD:

    For Time w/ a Partner: (30:00 Cap)

    Buy in:
    2,000/1,600 Meter Row

    - Then -

    2 Rounds of:
    100 Power Snatches (Rx = 75/55, S = 65/45, 55/35)
    100 Wall Ball Shots (20/14)

    - Then -

    Cash-out:
    300 Double Unders (S = DU Attempts, Single Unders)

    C) Recovery: 

    5:00 of a light Row, Bike or Jog
    - OR -
    5:00 of Parasympathetic Breathing




  • PULL-UP TRAINING WEEK 2 & AMRAP 20

    A) Strength:

    1) Pull-up Training Week 2:

    Every 2:30 x 4:
    a. 8-10 Wide Pronated Grip Inverted Rows
    b. 6-8 DB Hammer Curls (heavy DBs)

    2) MetCon Prep:

    2 Rounds of:
    5 HSPUs
    5 T2B

    B) WOD:

    AMRAP 20:

    Run 400 Meters
    15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
    12 DB Power Cleans (50s/35s)
    9 Handstand Push-ups (S = Use 1 Abmat, 10 Box Push-ups, 8 Box Push-ups)
    - Rest 60s - 

    Rx+ = Strict HSPUs

    C) Extra Credit:

    Banded Overhead Tricep Extentsions (3 x 20)
    - Rest 60s






  • BANDED DEADLIFT 1RM & 4 ROUNDS OF...

    A) Strength:

    Banded Conventional Deadlift 1RM
    - Build to over the course of 8-10 sets
    - Shoot for 80% of your current 1RM (non-banded Deadlift)
    - Rest 2-3:00 b/t heavier sets
    - Beginners (5 x 5) w/ No Band. Reset on each rep working on perfect technique. Add weight only if form permits.

    B) WOD:

    4 Rounds of: (20:00 Cap)

    100 Ft. Front Rack Carry (53s/35s)
    14 Alt. Front Rack Reverse Lunges Total (Rx = 115/75, S = 95/65, 75/55)
    21/15 Calorie Row
    - Rest 90s -

    *Score = Fastest Split

    Rx+ = 135/95

    C) Extra Credit:

    Deadbug + Reverse Crunch (3 x 12)
    - Rest 60s
    - Focus on big inhale & exhale when leg extends




  • PARTNER WOD

    A) MetCon Prep:

    Warm-up:
    - Double Unders
    - Curtis P's
    - Set-up Rowers

    B) WOD:

    For Time w/ a Partner: (25:00 Cap)

    Buy in:
    200 Double Unders (S = DU Attempts, Single Unders)

    - Then -

    3 Rounds of:
    30/21 Calorie Row*
    10 Curtis P's (Rx = 115/75, S = 95/65, 75/55, 65/35)

    - Then -

    Cash-out:
    200 Double Unders

    -Split however desired, but only 1 athlete may work at a time

    *Sub 24/18 Calorie Bike if needed

    C) Recovery: (After Class)

    5:00 of Parasympathetic Breathing




  • PUSH PRESS 2RM & "ROUNDABOUT"

    A) Strength:

    1) Push Press - Build to a 2RM
    - Build to in 6-7 sets
    - Reset on each rep
    - Rest 90s b/t sets

    * The goal is to try to & match your previous 1RM set on 8/24

    Beginner Option:

    1a) DB Shoulder Press (4 x 8)
    - Rest 60s -

    1b) Banded Pull-downs(4 x 12-15)
    - Rest 60s -

    B) WOD:

    "Roundabout" (Last done 7/20)

    For Total Time: (22:00 Cap Including Rest)

    21 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65)
    800 Meter Run

    - Rest 2:00 -  

    15 S20H (Rx = 155/105, S = 135/95, 115/75 )
    600 Meter Run

    - Rest 2:00 - 

    9 S20H (Rx = 185/115, S = 155/105, 135/95)
    400 Meter Run

    Rx+ = (135/95) (185/115) (205/125)

    Beginners = (75/55) for all rounds

    C) Biceps: (After Class)

    Barbell Curls (2 x 25)
    - Rest 60s -






  • FRONT SQUAT BOX SQUATS & 5 RFT OF...

    A) Strength:

    1) EMOM 6:
    3 Front Squat Box Squats @ 70%

    2) MetCon Warm-up:

    3 Rounds @ "Game Speed" of:

    3 Russian KBS
    3 American KBS
    4 Burpees (AFAP)
    - Rest 60s -

    B) WOD:

    5 RFT: (8:00 Cap)

    12 American KBS (Rx = 53/35, S = 44/30, 35/26, Russian KBS, 8 reps/movement)
    12 Burpees

    Rx+ =15 Reps/Movement 

    C) Recovery:

    5:00 of Parasympathetic Breathing







  • POWER SNATCH SKILL WORK & AMRAP 20 W/ A PARTNER

    A) Skill:

    Power Snatch Skill Work:

    Every 1:30 x 5:
    3 Power Snatches
    * The goal is to work slightly above your intended MetCon weight

    B) WOD:

    AMRAP 20 w/ a Partner:

    10 Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)
    20/15 Calorie Row
    30 Air Squats

    C) Extra Credit:


    Banded Pull-Throughs (3 x 25-30)
    - Rest 60s -




  • PULL-UP TRAINING & "THE COOPER TEST"

    A) Strength:

    Pull-up Training Week 1:

    Every 2:30 x 4:

    a. 8-10 Supinated Grip Inverted Rows
    b. 25 Banded Pull-aparts 

    Rx+ = Perform 5 Rounds with 60s rest between rounds

    B) WOD:

    "The Cooper Test"

    12:00 Max Distance Run (This should hurt!)

    *Score = Total Distance

    Note: To take this a step further, we can determine your anaerobic threshold, but you will need a heart-rate monitor to determine your avg HR during the test. 

    C) Extra Credit:

    Rollback DB Tricep Extensions (3 x 15)
    - Rest 60s -







  • STRENGTH COMPLEX & "SOUTHIE"

    A) Strength:

    20:00 to Find Max Load in Complex of: (Last done 7/23)

    3 Deadlifts
    2 Power Cleans
    1 (Squat) Clean
    - Build to a Max in 6-8 sets
    - Rest 2:00 b/t sets
    - All done without removing hands from the bar
    - Beginners: Practice w/ a light load or empty barbell & in between sets perform 8 challenging Goblet Box Squats

    B) WOD:

    "Southie" (Last done 7/16)

    For Time: (10:00 Cap)

    45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
    30 Hang Power Cleans
    15 (Squat) Cleans

    Alternate WOD:

    AMRAP 8:

    8 Deadlifts (135/95)
    8 Goblet Squats (53/35)
    8 Burpees

    C) Extra Credit:

    Weighted Straight Leg Sit-ups (4 x 10-15)
    - Rest 60s -



  • PARTNER WOD

    A) WOD:

    In Teams of 2 with 1 Athlete Working @ a Time:

    AMRAP 14:

    400 Meter Run

    20 Wall Ball Shots (20/14)
    20 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, AbMat Sit-ups)

    - Rest 2:00 - 

    AMRAP 14:

    24/18 Calorie Bike
    20 Wall Ball Shots
    20 Box Jump Overs (24/20)

    - Rest 2:00 -

    AMRAP 14:

    500/400 Meter Row
    20 Alt. DB Snatches (50/35)
    50 Double Unders (S = 45s DU Attempts, Single Unders)

    B) Recovery: (After Class)

    5:00 of Global Foam Rolling











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