WOD / Blog
27 April 2026
Warm-up: Coach’s Choice Strength/Skill: Front Rack Lunge 1 x 6 Stimulus/Focus: Spend 15 minutes getting AHAP for 6 alternating reps (3 reps per side). WOD: 10 Minute EMOM 6 Reps @ 80% of Today’s Heaviest Stimulus/Focus: Complete the reps as fast as possible. The minutes will go by quickly! GI Jane: 100 Burpee Pull Ups […]
25 April 2026
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!
24 April 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 6 x 4 Stimulus/Focus: Complete each set at 80%. Lift on a 2-minute clock. WOD: For Time (15 Minute Time Cap) 5 Rounds 10 Floor Press (95/65)(65/45) 5 Pull Ups 5 Rounds 10 Floor Press (135/95)(95/65) 5 Chest to Bar Pull Ups Then, with remaining time, complete: Max Effort […]
23 April 2026
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: 20 Minute AMRAP 5 Cleans (115/75)(75/55) 10 Handstand Push Ups 20 Double Unders Stimulus/Focus: Complete the cleans in quick singles, the HSPUs in 2-3 sets, and try to […]
22 April 2026
Warm-up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Time Cap) 21-15-9 Push Jerk (135/95)(95/65) Burpees Stimulus/Focus: Complete the push jerks in 2-3 sets each time. Find a steady pace on the […]
21 April 2026
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work: Find a progression. WOD: For Time (30 Minute Time Cap) 500-400-300-200-100 Meter Run 50-40-30-20-10 Kettlebell Swings (1.5/1)(1/25#) 5-4-3-2-1 Rope Climbs Stimulus/Focus: Push hard on the run, complete the KB swings in 2-3 sets each time, and focus on efficiency on the rope climbs. Cool Down: 400 Meter […]