WOD / Blog
27 December 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2 Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: Three 6-Minute AMRAPs *2 Minutes of Rest Between Each 6 Minute AMRAP 6 Power Cleans (185/125)(125/85) 6 Handstand Push Ups Stimulus/Focus: This workout should be heavy in […]
26 December 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press – 1 x 1 x 1 x 1 x 1 x 1 Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMPRAP 5 Seated Dumbbell Presses (35/20)(20/15) 10 Ab Mat Sit Ups Stimulus/Focus: Go unbroken on all reps and transition quickly. Aim for 20 […]
24 December 2022
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!
23 December 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat – 5 x 4 x 3 x 2 x 1 Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap) 21-15-9 Overhead Squats (95/65)(65/45) Bar Facing Burpees Stimulus/Focus: This should be a fast moving workout. Aim to do the overhead squats in […]
22 December 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: For Time and Total Climbs Accumulate as many rope climbs as possible while chipping away at the below reps. Switch every 2 rope climbs. 100 Dumbbell Deadlifts 80 Dumbbell Hang Power Cleans 60 Dumbbell Push Jerks 40 Dumbbell Front Rack Lunges 20 Dumbbell Thrusters *RX Weight: (35/20)(20/15) *Two […]