WOD / Blog
13 April 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP15 Wall Balls (20/14)(14/10)30′ Handstand Walk*Masters Only: 30′ Bear Crawl Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced s2kill while being taxed. Try to do your wall balls unbroken. Cool Down: ROMWOD
12 April 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find 1 RM) WOD: 15 Minute AMRAP4 Dumbbell Push Press (35/20)(20/15)8 Pull Ups12 Air Squats RX+: (50/35)(35/20); C2B; Pistols Stimlulus/Focus: Push, pull, squat. All the things! Try to do all work unbroken. Aim for 6-8 rounds. Cool Down: Tabata V-Ups
11 April 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (15 Minutes to Find Heavy for the Day) WOD: 4 RFT (30 Minute Cap)800 Meter Run20 Squat Cleans (50% of Today’s Heaviest) Stimulus/Focus: This workout will be all cardio. The barbell should be relatively light. Just keep moving. Try to do sets as opposed to singles. Cool Down: 3 Rounds20 […]
09 April 2022
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!
08 April 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute GAFAP3 Overhead Squats (95/65)(65/45)30 Double Unders6 Overhead Squats (95/65)(65/45)30 Double Unders*Overhead squats go up by 3 reps each time. Double unders stay constant. […]
7 April 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) Use 85% for all sets. Lift on a 3-minute clock. WOD: 4 RFT (20 Minute Cap)30 Kettlebell Swings (1.5/1)(1/25#)20 Deadlifts (225/155)(155/105)10 Toes to Bar Stimulus/Focus: This will tax the grip and shoulders. Aim for larger sets if possible. Cool Down: 3 Rounds100 Meter KB Farmer’s Carry (switch […]