Your workout of the day!
3 Rounds for Time:
20 Overhead Squats
20 Toes to Bars
s: 75/55
x: 95/65
+:115/75
Time Cap: 11minutes
-This simple for time met-con has a lot of density in both movements
-Advanced athletes may be able to hold unbroken for the OHS and most of the TTB
-Most will need to plan 2-3 breaks on both to chip away at the reps.
Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor
Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
Register for The Open Today – Link Here!
5 Rounds of:
Every 4min with 2 Minute Rest:
20 DBL KB Front Squats
:30s DBL KB Front Rack Hold
:30s DBL KB Farmer Hold at sides
50 DU / 85 Singles
Max Cal Row in remaining time
– Rest 2min –
x: 35/20
+: 53/35
– Athletes can sub DBs for KBs if short.
– Or can
Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor
Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
Register for The Open Today – Link Here!
– Athletes will perform 3 single power cleans in two minutes building to a heavy of the day.
– Athletes should start around 70-75% of their 1RM.
Every 2:30 x 4 rounds:
4 Wall walks / 3 As far as you can
10 Burpee To 6″ Target
15 KB Swings – American
s: 35/20
x: 53/35 lbs
+: 70/53
*Score is cumulative time remaining. Aim for fast rounds.
*Cap time at 2 min/rnd for :30 rest.
Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor
Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
Register for The Open Today – Link Here!
EMOM: x 10m
m1: Row 8/6c
m2: 3-5 Handstand Push-ups (A,B,C)
A: Negatives / Piked Box
B: Regular Strict
C. Wall Facing
Wall Facing: Assumes athlete already has strict HSPUs.
– 1 Wall Walk to wall + HSPU
15-12-9-12-15
HSPU / Hand-Release Push-Ups
Row cals
Time Cap: 12minutes
– Athletes can kip the HSPU.
– If athletes can scale the volume of HSPU or move to HR push-ups after hitting fatigue.
Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor
Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
Register for The Open Today – Link Here!
-Increasing weight from 2 weeks ago we are back to some heavier sets and lower rep ranges
-Choose the rep count that will challenge each person based on feel.
-More advanced athletes with heavier back squats may need to use the lower rep range
AMRAP 8min
2, 4, 6, 8, 10, 12…
Front Squats
Kipping Pull-ups / Jumping
S: 45/35
X: 75/55
+: 95/65
Scaling:
-Scale Front Squat weight to allow for unbroken sets throughout
-Scale Kipping Pull ups to jumping pull ups.
-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark
-Weight should be light enough to remain unbroken for the majority of the workout
-Target Score – 120+ reps (rounds of 14-16)
Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p
Ring Muscle-up Class w/ Coach Connor
Friday 3rd @ 6pm
Register for The Open Today – Link Here!
For Time – In Teams of 3
Buy In:
Burden Run w/ Medicine Ball
3 Rounds:
30 Wall Balls 20/14
30 Box Jump Burpees 24″/20″
30 Calories on Erg/Rower
Cash Out:
Burden Run w/ Medicine Ball
*Only 1 partner may complete reps at a time
*One partner most hold a “rest position”
*One partner may actually rest
Rest Positions:
Min 0-7: Squat w/ Medicine Ball
Min 7-14: Plank
Min 14-21: Wall Hold
Min 21-28: Hold Medicine Ball Overhead
Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p
Ring Muscle-up Class w/ Coach Connor
Friday 3rd @ 6pm
Register for The Open Today – Link Here!
Partner Synchro WOD:
AMRAP12m
20 Singe DB Power Snatch – Alt.
20 Single DB Suitcase Reverse Lunge
+
Rest 4 Minutes
+
AMRAP 12m
5 Strict Pull-ups / Banded
10 Hand Release Burpees
15 Ab Mat Sit-ups
*Scale the pull-ups to 3 if need to keep moving.
*Hand-release-burpees: hands come off the groundlike HR Push-ups.
-Every movement of this met-con is Synchro between partners
-Strict Pull ups are synchronized at the bottom (while both are hanging).
-Take this AMRAP more steady
-With the only real bottleneck being the strict pull ups perform singles as needed to keep moving.
-Target Scores – 6 Rounds in each AMRAP
Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p
Ring Muscle-up Class w/ Coach Connor
Friday 3rd @ 6pm
Register for The Open Today – Link Here!
Try and best your overhead squat from two weeks previous triple.
Buy In:
120 Double-Unders / 200 Singles
5 Rounds
9 Thrusters
9 Toes to Bars
s:75/55
x: 95/65
Time Cap: 10minutes
*Buy-in: 3 minute cap for double unders
Scaling:
-Scale Double Unders to 200 Single Unders or Cap at 3:00
Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p
Ring Muscle-up Class w/ Coach Connor
Friday 3rd @ 6pm
Register for The Open Today – Link Here!
Warm-up: With Partner: Alternating Rounds
3 Rounds each
A) – 3 reps of
-Ring 2Chest+ Transition(Feet on Ground)
B) 3 reps of
3 Ring Dip Negatives w/Jump to support
C)3 Ring Baby Muscle Ups (Feet Supported)
Cap 8m
EMOM 25m – (:40 / :20)
1. Shuttle Runs (25′)
2. Ring Pull-ups / Seated / RR
3. Row cals.
4. Dips – Ring or Box
5. Rest
Those who have muscle ups:
2. RMU with No Dip press out
4.1 RMU +Dips
2 “Scores”Rounds + Reps
Rounds = Shuttle runs
Reps = Row Cals
Ex. (30 Shuttle runs) + (100 Cals) = (30+100)
Ukraine Fundraising Workout: This Sun 1/29: 10a, 11a, 12p
Donate Here:$35 Suggested
Register Drop-in’s here as ‘Free Trial’
Friday Modified Schedule:
Coach Lead WODs w/Eric: 5p, 6p
Open Gym: 4p & 7p
New Year Social
Where: Two Perry’s
Date: Thur. Jan. 26th
When: 7 – 9pm
Ring Muscle-up Class w/ Coach Connor
Friday 3rd @ 6pm
Register for The Open Today – Link Here!
Build to a moderate heavy in this EMOM. Reset each rep to insure quality reps.
3-6-9-12-15 Clean and jerk
15-12-9-6-3 Box Jumps
s: 95/65
x: 115/75
+: 135/95
Cap: 10min
