WOD / Blog
04 February 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!
03 February 2023
Warm up: Coach’s Choice Strength: Power Snatch + Hang Power Snatch + Overhead Squat Complex – 6 x 1 Stimulus/Focus: Use the first ten minutes to build up to the heaviest complex (2 + 2 +2) you can. Then, use 70% to complete one rep of the complex (2 + 2 + 2) every minute […]
02 February 2023
Warm up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: 5 Rounds (30 Minutes) *90 Seconds at Each Station A: 250m Row B: 5 Wall Walks + 10 Alternating Plate OH Lunges (45/25) C: Assault Bike (12/10Calories) or Bike Erg (15/12) Calories (*Alternate each round*) D: 20 Med Ball Sit-ups (20/14)(14/10) Stimulus/Focus: There is no […]
01 February 2023
Warm up: Coach’s Choice Strength/Skill: Review the WOD Movements. WOD: For Time (15 Minute Cap) 1 – 10 Ladder Hang Power Cleans (115/75)(75/55) Shoulder to Overhead (115/75)(75/55) *Each round starts with 30 Double Unders. *RX+: (155/105)(105/75) Stimulus/Focus: This workout’s increasing rep scheme will be challenging physically and mentally. Aim to go unbroken on the bar […]
31 January 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 12 Minute EMOTM Min 1: 15 Ring rows Min 2: 10 Ring Push Ups Min 3: 10 Strict Knees to Elbow Stimulus/Focus: Adjust reps and movements as needed. Reps do not have to be unbroken. WOD: Four Rounds for Reps 0-2 Minutes: 20/15 Calorie Row + ME Burpees […]
30 January 2023
Warm up: Coach’s Choice Strength: Clean 5 x 3 Stimulus/Focus: These are full squat cleans. They may be dropped from the top if loaded appropriately. Do not rest more than 5 seconds between lifts. Use 75% for all sets. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 15 Kettlebell Front Squats (1.5/1)(1/25#) […]