WOD / Blog
26 February 2026
Warm-Up: Coaches Choice Strength/Skill: Get Ready to Workout! WOD: 5 Rounds for Reps 1 Minute Max Effort at Each Station Ring Rows Lunges Assault Bike Calories GHD Sit Ups Burpees Stimulus/Focus: Treat this workout however is best for you-as active recovery before the open tomorrow or as an all-out effort at each station, each minute. […]
25 February 2026
Warm-Up: Coaches Choice Strength/Skill: Snatch + OHS 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 complex (Snatch + Overhead Squat). WOD: For Time (20 Minute Time Cap) 10-9-8-7-6-5-4-3-2-1 Snatch + OHS (70% from Today) 1-2-3-4-5-6-7-8-9-10 Slam Balls (30/20)(20/15) Stimulus/Focus: This will be taxing on the entire body-muscles and lungs. Just keep moving. […]
24 February 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 2 x 2 x 1 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result WOD: 20 Minute AMRAP 30 Kettlebell Deadlifts 20 Kettlebell Swings 10 Kettlebell Goblet Squats RX: (1.5/1)(1/25#) RX+: (2/1.5)(1.5/1) Stimulus/Focus: The only breaks you get from the KB […]
23 February 2026
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (15 Minute Time Cap) 50 Air Squats 40 Strict Push Ups 30 Ab Mat Sit Ups 20 Pull Ups 10 Clean (Power or […]
20 February 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% of your 1 RM and get AHAP. Lift on a 2-minute clock. Add result WOD: 5 RFT (12 Minute Time Cap) 10 Floor Press (115/75) 20 Wall Balls (20/14)(14/10) 30 Double Unders Stimulus/Focus: Treat each round […]
19 February 2026
Warm Up: Coach’s Choice Strength/Skill: Front Squat 5 x 2 Stimulus/Focus: Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. Add result WOD: T.U.P. 15-12-9-6-3 Reps For TimePower Cleans (135/95 lb)Pull-UpsFront Squats (135/95 lb)Pull-Ups In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May […]