WOD / Blog
04 February 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 2 minute clock. WOD: 8 Minute AMRAPMax Effort Unbroken Shoulder Press (95/65)(65/45)*Every break=25 Jumping Jacks*Score is total shoulder press reps. *Two minutes to rest before the next AMRAP. 8 Minute […]
03 February 2022
Happy 45th Birthday Coach Lisa! Warm-up: Coach’s Choice Strength/Skill: Review the movement standards and get ready to work! WOD: Lisa’s Birthday WOD: “Fabulous 45”45 Minute Partner AMRAPWith only one partner working at a time, complete as many rounds as possible in 45 minutes-first movement listed is RX, second movement is RX+.45 HRPUs/HSPUs45 Deadlifts (65/45) (95/65)45 […]
02 February 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 x 5) Use 75% for all sets. Lift on a 2-minute clock. Cool Down: ROMWOD
01 February 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (8 x 4 ) Use 80% for all reps. Lift on a 2-minute clock. WOD: 6 RFT (15 Minute Cap)5 Floor Press (165/115)(115/75)10 Burpees over the Bar Stimulus/Focus: The weight is challenging. It will be even more challenging after the burpees. Do not work until failure. Break when needed. […]
31 January 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Power Clean (165/115)(115/75)2 Handstand Push Ups*2/4, 3/6, 4/8 Masters Only: Seated DB Presses (35/20) Stimulus/Focus: This workout should be challenging. The weight is heavy and […]