WOD / Blog
07 December 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: Out and Back For Time (15 Minute Cap)60 Floor Press (115/75)(75/55)40 Ab Mat Sit Ups20 Burpees Over the Bar40 Ab Mat Sit Ups60 Floor Press (115/75)(75/55) Stimulus/Focus: Maintain […]
06 December 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (3 x 3 x 3 x 3 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)5-10-15-20-25Cleans (95/65)(65/45)25-20-15-10-5Toes to Bar Stimulus/Focus: This WOD will be taxing on your grip. Try to do the rounds of 5 and 10 unbroken. Maintain larger […]
04 December 2021
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 December 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 2 ) Use 90% for all sets. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)50-30-20Thrusters (65/45)(45/35)Pull Ups Stimulus/Focus: Two evil movements together again. The large rep scheme will force you to break. Keep your pull ups in small sets with short breaks. Do larger sets […]
02 December 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 3) Use 75% on all sets. Work the rebound. Lift on a 2-minute clock. WOD: 15 Minute AMRAP5 Slam Balls (30/20)(20/15)10 Double Unders Stimulus/Focus: This is a quick turnover workout. All work should be unbroken with very short breaks. Aim for 20 rounds. Cool Down: Tabata Handstand […]