WOD / Blog
18 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics 9 Minute EMOM Min 1: 2 Bar Muscle Ups Min 2: 5 Box Jumps Min 3: 20-Second Wall Facing Handstand Hold Stimulus/Focus: You will visit each movement three times. Choose a challenging height for your box jumps. WOD: 20 Minute AMRAP 30 Double Unders 20 V-Ups 10 Weighted Box Step […]
17 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Push Press 10 x 1 Stimulus/Focus: Use the weight you hit for your heaviest triple today. Execute one rep every 30 seconds for 5 minutes. WOD: 5 RFT […]
15 July 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!
14 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. Reps should be touch and go. WOD: 4 RFT (30 Minute Cap) 50 Double Unders 40 Ab Mat Sit Ups 30 Alternating Dumbbell Snatches (50/35)(35/20) 20 Alternating Step Lunges 10 Chest to Bar Stimulus/Focus: Find a […]
13 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Four 5-Minute Rounds 10 Sumo Deadlift High Pulls (95/65)(65/45) 20 Slam Balls (30/20)(20/15) 400 Meter Run Stimulus/Focus: Work as fast as you can to earn as much rest time in each five-minute round as […]
12 July 2023
Warm-Up: Coach’s Choice Strength/Skill: Gymnastics Three 3-Minute Rounds 5 Strict Chin Ups 5 + 5 Pistols 5 Strict Toes to Bar 5 Ring Dips *Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round. WOD: 32 Minute EMOM: Min 1: Max Calorie Row Min […]