WOD / Blog
01 March 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 5 ) Use 70% and get AHAP. Lift on a 3-minute clock. WOD: 25 Minute AMRAP25 Floor Press (95/65)50 Ab Mat Sit Ups Stimulus/Focus: This workout has a long time domain. It is light and should move quickly. Cool Down: Tabata Superman Holds
28 February 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (20 Minutes to Find 1 RM,20 Minutes to Find 1 RM) WOD: For Time (10 Minute Cap)21-15-9Snatch (75/55)(55/35)Chest to Bar Stimulus/Focus: The workout will be taxing on the grip and shoulders. Try to do large sets on snatch. If you can string together chest to bars, aim for moderate sets, […]
25 March 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!
24 February 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 3 Rounds for Total Reps1 Minute at Each Station*ME Dumbbell (Power) Snatches (Alternating from the Ground)*100 Meter Sprint*ME Dumbbell Overhead Squats (Equal Reps on Each Side)*100 Meter Run*ME Dumbbell Thruster*100 Meter Run*ME Dumbbell Lunge (Round 1-Overhead; Round 2-Front Rack; Round 3-Farmer’s Carry Style)*100 Meter Run Stimulus/Focus: No […]
23 February 2022
Warm-up: Coach’s Choice Strength/Skill: Hang Power Clean (20 Minutes to Get Heavy for the Day) WOD: 7 Two-Minute Rounds6 High Hang Power Cleans (95/65)4 Hang Power Cleans (95/65)2 Power Cleans (95/65)12 Box Jumps (24/20) Stimulus/Focus: Work as quickly as you can to give yourself as much time to rest as possible. Try to keep your […]
22 February 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Happy 57th Birthday, Coach Marc!“Filthy 57” (57 Minute Time Cap)57 Box Jumps (24/20)57 Jumping Pull-ups57 Kettlebell Swings (1/25)(25/15)57 Step Lunges57 Knees to Elbows57 Push Press, (45/25)(25/15)57 Back Extensions57 Wall Balls (20/14)(14/10)57 Burpees57 Double Unders Stimulus/Focus: All the things! Aim for short work […]