WOD / Blog
08 July 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: -21-15-9- (16 Minute Cap)Overhead Squats (95/65)Slam Balls (30/20)*Run 400 meters at each dash (total of four 400s) Teen/Masters RX: 65/45; 20/15 Stimulus/Focus: This will be a cardio […]
07 July 2021
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 15 Minute AMRAP5 Dumbbell Power Snatches (50/35)(Left Side)5 Dumbbell Overhead Step Lunges (50/35)(Left Side)5 Dumbbell Power Snatches (50/35)(Right Side)5 Dumbbell Overhead Step Lunges (50/35)(Right Side)2 Rope Climb Teen/Masters RX: 35/20 Stimulus/Focus: Time to work a few movements we don’t do often. Try to do all work on one […]
06 July 2021
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 3-minute clock. WOD: For Time (15 Minute Cap)25 Power Cleans (95/65)50 Kettlebell Swings (1.5/1)100 Ab Mat Sit Ups50 Kettlebell Swings (1.5/1)25 Power Cleans (95/65) RX+: 135/95; 2/1.5Teen/Masters RX: 65/45; 1/25#Teen/Masters […]
05 July 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (4 x 3 x 2 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)21 Double Unders15 Wall Balls (20/14)9 Shoulder Press (65/45) RX+: 30/20; 95/65Teen/Masters RX: 14/10; 45/35Teen/Master RX+: 20/14; 65/45 Stimulus/Focus: This will be tough on the shoulders. […]
02 July 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 3 ) Use 85% for all sets. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)10 Floor Press (135/95)20 Toes to Bar10 Floor Press (135/95)20 Calories on Bike10 Floor Press (135/95)20 Chest to Bar10 Floor Press (135/95)20 GHD Extensions10 Floor Press (135/95) Stimulus/Focus: Aim for […]
01 July 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (4 x 4 x 4 x 4 x 4 x 4) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 4 Rounds for Reps4 Minute Clock25 Burpee Buy InME Back Squat (135/95) with Remaining Time Stimulus/Focus: Burpee quickly to give you as much time as possible […]