WOD / Blog
21 June 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics – 15 Minute EMOM Minute 1: 20 Second Freestanding Handstand Hold Minute 2: 2 Strict Ring Muscle Ups Minute 3: 15 Single Unders + 15 Double Unders + 15 Crossovers WOD: Six 2-Minute Rounds (1 Minute Rest) A) AMRAP 30 Double Unders 2 Wall Walks B) AMRAP 30 Double […]
20 June 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Cap) 10 Overhead Squats (115/75)(75/55) 20 Strict Push Ups 30 Ab Mat Sit Ups Stimulus/Focus: This workout will be very midline focused. […]
19 June 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 2 x 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 (10 Minute Cap) 15-12-9-6-3 Power Cleans (115/75)(75/55) Wall Balls (20/14)(14/10) Stimulus/Focus: This workout should be a cardiovascular push. Attempt to do all […]
17 June 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!
16 June 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: 12 Minute GAFAP Dumbbell Squats (50/35)(35/20) Weighted Box Step Overs (24/20)(50/35)(35/20) 20m Farmers Carry (50/35)(35/20) *One dumbbell for all movements* *Start at one rep and increase by one each round. *DB must be […]
15 June 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 2 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 10 – 8 – 6 – 4 – 2 Chest to Bar KB Snatches (Left)(1.5/1)(1/25#) Floor Press (135/95)(95/65) KB Snatches (Right)(1.5/1)(1/25#) RX+: Bar Muscle Ups/(2/1.5)(1.5/1)/(185/135)(135/95) Stimulus/Focus: Try to […]