WOD / Blog
01 May 2023
Warm up: Coach’s Choice Strength/Skill: Banded Deficit Deadlift 5 x 3 Stimulus/Focus: Use 60% of your most recent 1 RM. Use a green or purple band and a 45# plate for the deficit. The barbell should move as fast as possible for each rep. WOD: 20 Rounds (40 Seconds Work/20 Second Rest) Round 1: Calorie […]
29 April 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!
28 April 2023
Warm up: Coach’s Choice Strength/Skill: 30 Minute AMRAP 500/450mBike Erg or 12/10 Assault Bike Cals 200m Row 20 Crossover Single Unders 1000/900m Bike Erg or 24/20 Assault Bike Cals 400m Row 20 Crossover Single Unders 1500/1350m Bike Erg or 36/30 Assault Bike Cals 600m Row 20 Crossover Single Unders 2000/1800mBike Erg or 48/40 Assault Bike […]
27 April 2023
Warm up: Coach’s Choice Strength/Skill: Clean Pull + Below the knee Power Clean + Hang Power Clean 1 x 1 Stimulus/Focus: Take 10 minutes to build to your heaviest complex. Clean Pull + Below the knee Power Clean + Hang Power Clean 5 x 1 Stimulus/Focus: Use 90% of your heavy. Complete one rep EMOTM. […]
26 April 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 12 Minute EMOTM Min 1: 8 Tempo Ring Dips (2 Seconds Down/2 Seconds Up) Min 2: 8 Hanging Leg Raises to 90° Min 3: 30 Seconds of Hollow Rocks WOD: Three 6-Minute Rounds Buy In: 400 Meter Run 2 Rounds: 14 Alternating Dumbbell Snatches (50/35)(35/20) 40 Double Unders […]
25 April 2023
Warm up: Coach’s Choice Strength/Skill: Paused Front Squat 5 x 3 Stimulus/Focus: Use 80% for all sets. Pause for 2 seconds in the bottom. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 6 Strict Chest to Bar 9 Front Squats (135/95)(95/65) 12 V-Ups 6 Strict Chest to Bar 9 Floor Press (135/95)(95/65) 12 V-Ups […]