WOD / Blog
08 August 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2) Start at 50% of your 1 RM. Males add 10# each round. Females add 5# each round. If you cannot add any more weight, maintain the weight you can for the rest of the […]
06 August 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!
05 August 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)21-18-15-12-9-6-3Deadlifts (185/135)(135/95)Wall Balls (20/14)(14/10) Stimulus/Focus: These two movements together are very challenging. Try to go unbroken on all wall balls. Keep transitions quick. Cool […]
04 August 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Five 3-Minute Rounds21 Double Unders15 Push Press (95/65)(65/45)9 Pull Ups Stimulus/Focus: Strive to do this sprint as fast as possible. All work should be done unbroken. Aim to keep […]
03 August 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Walk and Pistol Progressions WOD: 20 Minute AMRAP5 Burpees25′ Handstand Walk10 Pistols*Masters: 25′ Bear Crawl Stimulus/Focus: This workout is designed to get you to work challenging skills while being cardiovascularly taxed. Push hard in the burpees and give all you can to practicing the two gymnastics movements. Cool Down: ROMWOD
02 August 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 3 ) Use 85% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)10 Floor Press (135/85)(95/55)10 Barbell Curls (Naked Bar) Stimulus/Focus: Just a good ‘ole bro’sesh workout! All work should be completed unbroken. When choosing weight it is ideal to have only […]