WOD / Blog
18 December 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Hang Power Clean + Front Squat + Power Jerk 10 Minutes to Build Build to today’s Heavy 1+1+1+1. Stimulus/Focus: Ten minutes to develop this complex. See how heavy you can get. Power Clean + Hang Power Clean + Front Squat + Power Jerk 10 Minute EMOM Min […]
16 December 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!
15 December 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 15 Stimulus/Focus: Use 60% for all reps. Sets must be unbroken. You will lift on a 3-minute clock. Following each set of floor press you will complete a set of max effort unbroken strict push ups. You may pause in the top, but not bottom. You […]
14 December 2023
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP over the five sets. Lift on a 2-minute clock. WOD: 18 Minute GAFAP 4 – 8 – 12 – 16 – 20 . . . Handstand Push Ups Single Arm Dumbbell Overhead […]
13 December 2023
Warm up: Coach’s Choice Strength/Skill: Ring Muscle Up Skill Work WOD: 20 Minute AMRAP 20 Ab Mat Sit Ups 10 Alternating Pistols 5 Devils Press (50/35)(35/20) *Two dumbbells. 1 Ring Muscle Up Stimulus/Focus: Find a pace and just keep moving. Cool Down: Tabata Russian Twists
12 December 2023
Warm up: Coach’s Choice Strength/Skill: Pause Clean (Below the Knee) 10 Minutes to Find Your Heavy Single Stimulus/Focus: Spend 10 minutes getting as heavy as you can on this lift. Pause Clean (Below the Knee) 10 x 1 Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every 30 seconds for 5 minutes. WOD: 6 […]