WOD / Blog
01 February 2023
Warm up: Coach’s Choice Strength/Skill: Review the WOD Movements. WOD: For Time (15 Minute Cap) 1 – 10 Ladder Hang Power Cleans (115/75)(75/55) Shoulder to Overhead (115/75)(75/55) *Each round starts with 30 Double Unders. *RX+: (155/105)(105/75) Stimulus/Focus: This workout’s increasing rep scheme will be challenging physically and mentally. Aim to go unbroken on the bar […]
31 January 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 12 Minute EMOTM Min 1: 15 Ring rows Min 2: 10 Ring Push Ups Min 3: 10 Strict Knees to Elbow Stimulus/Focus: Adjust reps and movements as needed. Reps do not have to be unbroken. WOD: Four Rounds for Reps 0-2 Minutes: 20/15 Calorie Row + ME Burpees […]
30 January 2023
Warm up: Coach’s Choice Strength: Clean 5 x 3 Stimulus/Focus: These are full squat cleans. They may be dropped from the top if loaded appropriately. Do not rest more than 5 seconds between lifts. Use 75% for all sets. Lift on a 2-minute clock. WOD: 3 RFT (12 Minute Cap) 15 Kettlebell Front Squats (1.5/1)(1/25#) […]
28 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!
27 January 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat – 5 x 3 Stimulus/Focus: Use 90% for all sets. Lift on a 3-minute clock. WOD: 6 One Minute Rounds for Reps 6 Burpee Box Jumps (24/20) Max Clean & Jerks in remaining time (135/95)(95/65) *Rest one minute before repeating for a total of 6 working minutes and […]
26 January 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press- 5 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 30 Minute AMRAP 15/12 Calorie Bike Erg 20 Pull-ups 15/12 Calorie Row 25 Kettlebell Swings (1.5/1)(1/25#) 15/12 Calorie Assault Bike 30 Air squats RX+: Chest to Bar; (2/1.5)(1.5/1) KB; Pistols Stimulus/Focus: This is […]