WOD / Blog
19 January 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight)Note: This should be a moderately heavy weight for you. WOD: For Time (20 Minute Cap)100 Floor Press (135/95)(95/65)75 Ab Mat Sit Ups50 Pull Ups25 Hand Release Push Ups Stimulus/Focus: Chip away! Try to do big sets, but do not work to failure. Cool Down: ROMWOD
18 January 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21-15-9-15-21Thruster (75/55)(55/35)Wall Ball (20/14)(14/10) RX+: (115/75)(75/55) and (30/20)(20/14) Stimulus/Focus: These are the same two movements with different gear. Try to do all work in no […]
17 January 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (7-7-5-5-3-3) Work the four-finger flash on bottom. This teaches you to reset for each pull. It also makes sure you are not getting the bounce out of the bottom. Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute GAFAP1 Deadlift (115/75)(75/55)1 Burpee2/4, 3/6, etc. Stimulus/Focus: […]
15 January 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!
14 January 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP3 Cleans (70%)9 Toes to Bar RX+: 85% Stimulus/Focus: Moderately heavy barbell and moderately challenging gymnastics. Cool Down: Tabata Handstand Holds
13 January 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Five 3-Minute Rounds1 Complex (95/65)(65/45)*3 Shoulder Press*5 Push Press*7 Push Jerk30 Air Squats15 Ab Mat Sit Ups Rest the remainder of the 3 minutes. Repeat for a […]