WOD / Blog

14 January 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!

13 January 2023

Warm up: Coaches Choice Strength: Front Squat 5 x 2 @ 80-85% of your most recent 1RM Lift on a 2 minute clock WOD: Every 4 min x 4: 20/15 cal Row/Bike 15 DB Front squats 2x 50/35 lbs 10 DB Box step overs 2x 50/35 lbs Stimulus: Push for maximum rest per round! Cool […]

12 January 2023

Warm up: Coaches Choice Strength/Skill: Power Snatch + Hang Power Snatch Every 90 sec x 12: 1+1 @ 70-75% WOD: 4 x 3 min on / 1 min off: 50 DU / 75 SU 14 Alt. DB Snatches 50/35 lbs 20 Air squats Max Burpee over DB in remaining time Stimulus: Get to the Burpee, […]

11 January 2023

Warm up: Coaches Choice Strength/Skill: Every 2 min x 4 6-10 Weighted deficit push-ups 20-30 sec Hollow rocks Use plates to create a deficit. With a plate on the back. As heavy as form allows. Stimulus: Go deep, go heavy, maintain perfect form! WOD: 15 min AMRAP 3 BMU / Strict pull-ups 6 DB Front […]

10 January 2023

Warm up: Coach’s Choice Strength/Skill: Deadlift – 3 x 10 Work up to 60%-70%of your 1 RM. This will be your target weight for the 3 x 10. Your goal is to complete the sets at the same weight the entire time with touch and go reps. Each rep must be lifted and lowered in […]

09 January 2023

Warm up: Coaches Choice Strength: Clean and Jerk 30 x 1 @ 60-65% of your most recent 1RM C&J. Go every 30 sec. WOD: 6 Rounds for time: 200m Run 7 Burpees over bar (lateral) 5 Clean & jerks 135/95 lbs (95/65) Time cap = 15 min Stimulus: Stay low on the Burpees, and attempt […]