WOD / Blog
13 April 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Six 4-Minute Rounds (Three times through the following two workouts) WOD 1: 200 Meter Run 10 Floor Press (115/75)(75/55) 50 Double Unders WOD 2: 15/12 Calorie […]
12 April 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: For Time (10 Minute Cap) 1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 Shuttle Run (25 feet out and 25 feet back) 3 – 6 […]
11 April 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics 12 Minute EMOM Min 1: 10 Strict Pull-Ups Min 2: 20 Wall-Facing Handstand Plate Climbs Min 3: 10 Strict Knees to Elbow WOD: 20 Minute EMOM Min 1: Max Calorie Row Min 2: 5 Dumbbell Hang Snatches + 5 DB OH Lunges (50/35)(35/20) *Using one dumbbell, complete left side […]
10 April 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 3 Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. All lifts are lift and drop. WOD: 3 Rounds (1 Minute Work/1 Minute Rest) Minute 1:Max Effort Bar-Facing Burpees Minute 2: Rest Minute 3: Max Effort Toes to Bar Minute 4: Rest Minute 5: […]
08 April 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!
07 April 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 3 Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 3 Rounds, each for time: 400 Meter Run 20 Toes to Bar 10 Deadlifts (225/155)(155/105) *Alternate Row/Bike *Rest 3 min between rounds. Stimulus/Focus: This is a longer rep scheme so […]