WOD / Blog
15 November 2023
Warm up: Coach’s Choice Strength/Skill: Barbell Box Step Up 1 x 10 Stimulus/Focus: Spend 10 minutes finding the heaviest set of 10 reps you can. The box will be 20″ for everyone. You may hold the bar in the front rack or back rack. WOD: 25 Minute AMRAP 15 Kettlebell Swings (1.5/1)(1/25#) 12 Box Jump […]
14 November 2023
Warm up: Coach’s Choice Strength/Skill: Clean Grip Deadlift + Clean Grip Deadlift + Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP. Clean Grip Deadlift + Clean Grip Deadlift + Clean 10 x 1 Stimulus/Focus: Download the bar to 80% of your heaviest lift. Complete one complex every minute on the minute for 10 […]
13 November 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 1 Stimulus/Focus: Spend 10 minutes finding your heavy single for the day. Shoulder Press 3 x ME Unbroken Reps Round 1: 80% Round 2: 70% Round 3: 60% Stimulus/Focus: Download your bar to the prescribed weight of your heavy single. Every 3 minutes complete one max […]
11 November 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!
10 November 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: “Karabel” 10 RFT (20 Minute Cap) 3 Power Snatches (135/95)(95/65) 15 Wallballs (20/14)(14/10) Stimulus/Focus: This is a new benchmark WOD-a combination of the classics Karen and […]
09 November 2023
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. 15 Minutes to Work on Handstand Skills WOD: 15 Minute AMRAP 1 Bar Muscle Up 3 Handstand Push Ups 15 Double Unders Stimulus/Focus: The short rep scheme should allow you to continue moving. Find scales that […]