WOD / Blog
04 June 2021
Warm-up: Coach’s Choice Strength/Skill: 3-Position Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 70% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock. Complex=High Hang Snatch, Hang Snatch, Snatch WOD: 6 RFT (15 Minute Cap)6 Power Snatch (95/65)12 Buprees over the Bar Teen/Masters […]
03 June 2021
Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 7 Minute AMRAP7 Dumbbell Push Jerk (50/35)1 Rope Climb Teen/Masters: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 6 rounds. 7 Minute AMRAP7 Dumbbell Squats (50/35)(DBs can rest on shoulders or you can hold them in the front rack position)1 Rope Climb Teen/Masters RX: 35/20Stimulus/Focus: […]
02 June 2021
Warm-up: Coach’s Choice Strength/Skill: Review Floor Press and Load 60% for the WOD WOD: 5 Four-Minute Rounds for RepsMax Effort Unbroken Floor Press (60% of 1 RM) Stimulus/Focus: Push yourself as hard as you can in each round. Work until failure. Your score is the total reps in all five rounds. Cool Down: ROMWOD
01 June 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (25 Minute Cap)-21-15-9-Back Squat (95/65)*Run 800 Meters at each (-) RX+: 135/95Teen/Masters RX: 65/45Teen/Masters RX+: 95/65 Stimulus/Focus: This is a leg workout! Run fast (that […]
31 May 2021
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: The Don For time:66 Deadlifts, 110#66 Box jump, 24″66 Kettlebell swings, 1.5 pood66 Knees to elbows66 Sit-ups66 Pull-ups66 Thrusters, 55#66 Wall ball shots, 20#66 Burpees66 Double-unders In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn […]
28 May 2021
Warm-up: Coach’s Choice Strength/Skill: Snatch (10 x 10 x 10 ) Use this time to work barbell cycling with light weight. Lift on a 3-minute clock. WOD: Out and Back For Time (30 Minute Clock)20 Snatch 75/5540 Burpees60 Slam Balls (30/20)80 Ab Mat Sit ups100 Double Unders80 Ab Mat Sit Ups60 Slam Balls (30/20)40 Burpees20 […]