WOD / Blog
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 […]
30 June 2021
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap)-21-15-9-15-21-Push Jerks (95/65)40 Dubs at Each (-) *Masters/Teen RX: 65/45 Stimulus/Focus: The barbell work should be fast and unbroken or in no more […]
29 June 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 Minutes to Find a Heavy Single) WOD: Deadlift (10 Minute EMOTM) Lift one rep at 100% of your heavy for the day. Lift on a 1-minute clock. Followed By: 3 Rounds for Reps1 Minute Max Effort Ab Mat Sit Ups1 Minute Max Effort Russian Twists1 Minute Max Effort Flutter […]
28 June 2021
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Stimulus/Focus: Benchmark time! Set […]
25 June 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (20 Minutes to Work the Complex) Spend 20 minutes getting AHAP. Complex=1 high hang clean, hang clean, clean. WOD: 5 Minute AMRAP1 Complex (@80%)5 Box Jumps (30″) *Rest 1 Minute Before Beginning Next AMRAP* Stimulus/Focus: This should be heavy and high. It should be challenging. Aim for 5 rounds. 5 […]
24 June 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (4 x 4 x 4 x 4 x 4) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (6 Minute Cap)5 Push Press (95/65)5 Pull Ups Teen/Masters RX: 65/45 Stimulus/Focus: Classic push-pull workout. Do all work unbroken and fast. This is a sprint. Give […]