WOD / Blog
25 July 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 6 x 6 x 6 x 6 x 6 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Overhead Squats (95/65)25 Double Unders200 Meter Run Stimulus/Focus: This one will leave your legs, arms, and shoulders feeling some kind […]
23 July 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!
22 July 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Clean (165/115)(115/75)1 Kettlebell Swing (1.5/1)(1/25#)1 Strict Push Up*Add one rep to each movement each round. Stimulus/Focus: This will be hard on the grip. The cleans […]
21 July 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 10) Use 60% for all sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP10 Floor Press (135/95)(95/65)20 Alternating Step Lunges30 Ab Mat Sit Ups Stimulus/Focus: This workout is a little bit of everything–chest, legs, midline. Aim to get 5 rounds. Cool Down: Tabata L-Hangs
20 July 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 15 Minute AMRAP3 Ring Muscle Ups (Masters RX-6 chest to bar pull ups)30 Double Unders Stimulus/Focus: This workout is designed to allow you to practice an advanced gymnastics movement while cardiovascularly fatigued. Cool Down: ROMWOD
19 July 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Cap)10 Thrusters (75/55)(55/35)10 Pull Ups10 Wall Balls (20/14)(14/10)10 Burpees RX+: 20 reps of each movement Stimulus/Focus: This workout is meant to tax […]