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Warm Up

Coach’s Choice

 

Skill work

Gymnastics Static Holds!

Pick 2 of the 4 below and complete 30 – 60s of a static hold:
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand

 

WOD

5 Rounds 30 sec of work/ 30 sec rest

1a) Wallballs (20, 14)

1b) Box jumps with step downs (24, 20)

1c) Double unders

1d) Russian twists w. a plate (25, 15)

1e) Burpees

 

Extra Credit

Bicep curls : 3 x 10 -12 rest 60 sec

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Warm Up

Coach’s Choice

 

WOD

Pick 2 skills that you are wanting to improve upon.  Today we will cycle through these, focus on refining on technique, and getting some solid practice under our belts.

With the Open coming, was there a movement you struggled with in prior years?  Practice that today!  Been here on other GOAT days?  Practice those similar skills.

Here are some examples:

Oly Work (50-60% of your 1RM)

Gymnastic Static Holds (Handstand Holds, L – S)

Gymnastic Movements

Rowing

Double Unders

 

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40sec of work

EVEN MINUTES: GOAT #2 x 30-40sec of work

*Score=Are you close to hitting your 60 – day goal? (Goal that was the score for this workout on 10/31)

 

Accessory Work

Complete each of these 1 at a time (ie. do all your glute bridges first, then move to hammer curls then to X walks)

  1. Glute Bridge: 4 x 20sec work/ 20sec rest. Max reps
  2. Banded Hammer Curls:4 x 20sec work/ 20sec rest. Max reps
  3. X-Banded Walk: 4 x 20sec work/ 20sec rest. Max steps alternating directions
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Warm Up 5:00 min Coach’s choice – include World’s Greatest Stretch

Finally – 3 sets of “Get up” sprints *Lay on your back facing AWAY from the direction you will be running

Skill Work

Hand stand walk progressions OR static handstand hold practice *practice for 10 min

WOD

AMRAP 20

2 gym length single arm OH KB carry right

2 gym length single arm OH KB carry left

25 air squats

2 gym length front rack KB carry right

2 gym length front rack KB carry left

25 hollow rocks 60 sec cal row

*Score = rounds + calories

Extra Credit – single arm banded push downs 100 reps per arm

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Warm up

Coach’s choice

 

WOD

181201C

Time-MinuteSecond

For total time:

3:00 min m row

50 abmat sit-ups or reverse crunches

 

Rest 2:00 min

 

3:00 min m row

50 hand release push ups

 

Rest 2:00 min

 

3:00 min m row

50 DB renegade rows

 

Rest 2:00 min

 

3:00 min farmer carry rest as needed, moderate weight

 

Score = total time, including rest

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Spend 5 minutes rolling sore muscles

Then review rowing technique with your coach

 

WOD

AMRAP

In a 5 min window x 4 rounds of 250 row

Remaining time max rounds of :

5 pull up

10 renegade rows

15 box jumps with step downs

 

**Rest 60 sec between rounds**

*Score = Total of AMRAP*

 

Extra Credit

Glute bridge : 3 x 30

Rest 60 sec