Posted on

03 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Hang Power Clean

3 x 3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 14 Minute AMRAP

7 Hang Power Cleans

7 Front Squats

RX: (205/145)(145/100)

Stimulus/Focus: Choose a weight that is heavy for you. Find a weight that you can complete the HPCs in two to three sets and the FSs unbroken or in two sets. Aim for 4-5 rounds

Cool Down: Tabata Bar Hops

Posted on

02 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 30 Minute Partner AMRAP-You Go, I Go

Handstand Walk (25′)

10 Wall Balls (20/14)(14/10)

10 Ring Rows

Stimulus/Focus: Have fun with a partner. One person works, one partner rests. Start by the rowers. Complete one length of HSW (or your progression), 10 WBs, and 10 RRs. Then, rest while your partner does the same. Each person’s work is one round. Score is total rounds and reps per team.

Cool Down: Partner Choice

Posted on

01 July 2025

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMRAP

400 Meter Run

1000/800 Meter Bike Erg

500/400 Meter Row

25/20 Calorie Assault Bike

Stimulus/Focus: Each movement counts as 1 rep. If time is called while you are in a movement, finish it and count it.

Cool Down: 400 Meter Walk

Posted on

30 June 2025

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Squat

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP

WOD: Four 5-Minute Rounds

Max Effort Unbroken Overhead Squats (@70% of Today’s Heavy)

Ab Mats Sit Ups (3x OHS Reps)

Stimulus/Focus: Complete as many overhead squats as possible without putting the bar down. Then, complete 3x that number in ab mat sit ups. Each round will have a total rep count (OHS and Ab Mat Sit Ups). You will have 5 separate scores.

Cool Down: 400 Meter Run

Posted on

27 June 2025

Warm-Up: Coach’s Choice

Strength/Skill: Back Squat

2 x 2 x 2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result

WOD: For Time (16 Minute Cap)

21-15-9-15-21

Back Squats (115/75)(75/55)

Toes to Bar

Stimulus/Focus: This is a fun little out and back. Strive to complete your back squats in 2 sets each time and your toes to bar in 3 sets.

Cool Down: 3 Rounds

10 Superman Holds

100 Meter Row

Posted on

26 July 2025

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Posted on

26 June 2025

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

4 x 4 x 4 x 4

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Ten 3-Minute Rounds

10 Floor Press (95/65)(65/45)

15 Burpees

20 Double Unders

Stimulus/Focus: Complete the work as quickly as possible. You have any time remaining in the 3 minutes to rest. You will have 10 separate scores.

Cool Down: Tabata Russian Twists

Posted on

25 June 2025

Warm-Up: Coach’s Choice

Strength/Skill: Rig Skill Work: Work strict and kipping movements. Practice pull ups, toes to bar, and bar muscle ups.

WOD: 20 Minute AMRAP

250 Meter Row

10 American Kettlebell Swings (1.5/1)(1/25#)

1 Bar Muscle Up

Stimulus/Focus: This should be a quick moving workout. Aim for 8-10 rounds. Choose a gymnastics scale that challenges you.

Cool Down: Tabata Wall Sits

Posted on

24 June 2025

Warm-Up: Coach’s Choice

Strength/Skill: Back Rack Lunge

1 x 2

Stimulus/Focus: Spend 15 minutes getting as heavy as possible for 2 back rack lunges (1 per side).

Back Rack Lunge: 10 x 2

Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep per side EMOM.

WOD: 5 RFT (15 Minute Cap)

10 Back Rack Lunges (95/65)(65/45)

20 Wall Balls (20/14)(14/10)

Stimulus/Focus: Aim to complete all reps unbroken. The weight should be moderate.

Cool Down: 4 Rounds

10 Wall Ball Ab Mat Sit Ups

100 Meter Run with Wall Ball