WOD / Blog
08 September 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 3) Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)10 Push Press (95/65)(65/45)50 Double Unders RX+: (135/95)(95/65) and triple unders Stimulus/Focus: This should be a fast workout. Strive to go unbroken on each round if possible. Cool Down: 3 Rounds5 […]
07 September 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP8 Power Cleans (95/65)(65/45)8 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: This will be a fast moving WOD. Try to go unbroken on both movements for all rounds. […]
06 September 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap)21-15-9Overhead Squat (95/65)(65/45)Toes to Bar Stimulus/Focus: Aim to go unbroken on your squats. Break as needed on the toes to bar, but try to do […]
05 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Hidalgo (Time) For Time:Run 2 MilesRest 2-Minutes20 Squat Cleans, 135#20 Box Jumps, 24”20 Walking Lunge Steps, 45# Plate Overhead20 Box Jumps, 24″20 Squat Cleans, 135#Rest 2-MinutesRun 2 Miles If you’ve got a 20# vest or body armor, wear it. In honor of U.S. Army First Lieutenant Daren […]
03 September 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!
02 September 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (15 Minute Cap)15 Calories12 Power Snatch (115/75)(75/55)9 Burpees Stimulus/Focus: This should be a sprint type workout. Pull hard on the rower and go fast on the […]