WOD / Blog
30 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Spend 15 minutes working on rope climbs and/or handstand walks. WOD: Twelve 3-Minute Rounds *You will complete the following two rounds six times: Round 1: 400 Meter Run (3-Minute Cap) Round 2: 500 Meter Row (3-Minute Cap) *Rest the remaining time in your three minutes. Stimulus/Focus: Straight cardio time! Focus on […]
29 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Three 7-Minute Rounds 30 Double Unders 3 Wall Walks 30 Double Unders 6R + 6L Alternating Kettlebell Overhead Lunges (1.5/1)(1/25#) 30 Double Unders 9R + 9L Kettlebell […]
28 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Today’s focus will be on the barbell. WOD: 4 RFT (20 Minute Cap) 400 Meter Run 10 Devils Press (50/35)(35/20) 15 Pull Ups *Two Dumbbells* Stimulus/Focus: The weight on the devil’s press should be challenging. Try to do your […]
26 August 2023
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!
25 August 2023
Warm-Up: Coach’s Choice Strength/Skill: Review the movements! WOD: 35 Minute Partner AMRAP For Reps 100 Calorie Row 90 Kettlebell Deadlifts 80 Kettlebell Front Rack Squats 70 Kettlebell Floor Press 60 Kettlebell Front Rack Lunges 50 Kettlebell Push Ups 400 Meter Kettlebell Carry 30 Kettlebell Shoulder to Overhead 20 Kettlebell Hang Squat Clean 10 Rope Climbs […]
24 August 2023
Warm-Up: Coach’s Choice Strength/Skill: There will be two 10-minute skill sessions. One will be finding your max height box jump. The other will be bottoms up kettlebell carries for max weight (25′ down and back). You will visit each station for 10-minutes. Max Height Box Jump: 10 Minutes to Reach Max Height Box Jump Bottoms […]