WOD / Blog
23 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time ( 15 Minute Time Cap) -21-15-9- Overhead Squat (95/65)(65/45) Burpee *At each (-) complete 25 double unders (total of 100). Stimulus/Focus: This will be taxing […]
22 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute GAFAP 3-6-9-12 . . . . Air Squats Ab Mat Sit Ups Russian Kettlebell Swings (1.5/1)(1/25#) *Continue adding three reps to each movement each round. […]
21 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Handstand Skill Work: Find a handstand push up progression that allows you to complet them in one or two sets each time. If you have HSPUs, practice strict or deficit during this time. WOD: 10 Rounds For Time (40 Minute Time Cap) 50 Box Step Ups (20″) 10 Handstand Push Ups […]
20 October 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Nicole 20-Minute AMRAP of: 400m Run Max Rep Pull-ups *Score is number of total pull-ups completed. Stimulus/Focus: Complete the run and then an unbroken set of pull ups- […]
18 October 2025
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!
17 October 2025
Warm-Up: Coach’s Choice Strength/Skill: 3-Position Power Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP on the 3-position complex-high hang power snatch, hang power snatch, power snatch. 3-Position Power Snatch: 10 x 1 Stimulus/Focus: Use 80% of your heaviest from today. Complete one complex each minute. WOD: 16 Minute EMOM Minute 1: Max Effort […]