WOD / Blog
06 April 2023
Warm up: Coach’s Choice WOD: Ten 3-Minute Rounds 20/15 Calories (Alternate Row/Bike) 15 Burpees to 6″ Target Stimulus/Focus: Push as hard as possible. You want 30 seconds to rest before the next round starts. Scale reps as needed to get that rest time. Score is your total number of reps (calories and burpees). Yes, this […]
05 April 2023
Warm up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 8 Build to a heavy set of 8. This will come from the rack. The lunges will be forward stepping in place and alternating. Back Rack Lunge 3 x 8 Use 90% of your heaviest set of 8 for the day. Complete one set of […]
04 April 2023
Warm up: Coach’s Choice Strength/Skill: Review and refine the movements. Gymnastics Strength: 9 Minute EMOM Min 1: 8 Clapping Push-Ups + 20 Second Arch Rocks Min 2: 4+4 Paused Pistols Min 3: 8 Strict Toes to Bar WOD: 4 RFT (12 Minute Cap) 4 Wall Walks 8 Burpee Pull-Ups 12 Dumbbell Front Squats (50/35)(35/20) *Two […]
03 April 2023
Warm up: Coach’s Choice Strength/Skill: Clean + Front Squat + Split Jerk Build to today’s heavy of 1+1+1 Take 10 minutes to get the heaviest complex you can today. The clean is a full squat clean. Clean + Front Squat + Split Jerk 3 x 1 Use 90% of today’s heavy. Complete one complex every […]
01 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!
31 March 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Lift Heavy! WOD: The Other Total Clean Bench Press Overhead Squat Stimulus/Focus: This is one we didn’t do in January. Time to set a new benchmark for a lot of you. You’ll have 15 m0inutes for each movement. Bench press will be done as […]