WOD / Blog
01 April 2025
Warm up: Coach’s Choice Strength/Skill: Push Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds (Every 4 Minutes) 10/7 Calorie Bike (Alternate) 10 Push Press (95/65)(65/45) 10/7 Calorie Row 10 Alternating Front Rack Lunges (95/65)(65/45) Stimulus/Focus: Push hard in […]
31 March 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 10 Stimulus/Focus: Use 50% of your current 1 RM for all sets. Lift on a 3-minute clock. WOD: 8 Minute AMRAP 8 Wall Balls (20/14)(14/10) 4 Burpees Stimulus/Focus: This should be an all out sprint. Do everything quick and unbroken with little to no rest in […]
29 March 2025
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 March 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 1 Stimulus/Focus: Spend 10 minutes find a heavy single. Shoulder Press: 3 x ME Unbroken Reps Stimulus/Focus: Complete 3 sets of max effort shoulder presses (unbroken) at 75%. Lift on a 3-minute clock. WOD: For Time 21-18-15-12-9-6-3 Russian Kettlebell Swings (2/1.5)(1.5/1) Hand-Release Push-Ups *After each set […]
27 March 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock. WOD: 20 Minutes AMRAP Calorie Row (10/7) Suicides Wall Ball (20/14)(14/10) Stimulus/Focus: This is a cardio workout. Just move! Cool Down: Tabata Russian Twists with Wall Ball
26 March 2025
Warm up: Coach’s Choice Strength/Skill: Gymnastics Skill Development: Handstand hold 1. 3 x 30 Second Wall-Facing Handstand Hold 2. 5 x 1 Handstand Kiss the Wall (one foot kick-up) 3. 3 x 3 Wall Facing Handstand Sliding Tucked Position 4. Accumulate 1-2 Minutes Freestanding HS Hold / with a partner / Hand balancing WOD: 4 […]