WOD / Blog
01 September 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Partner Chipper (40 Minute Cap)100 Dumbbell Front Squats100 Meter Run90 Double Unders100 Meter Run80 Dumbbell Hang Cleans100 Meter Run70 Alternating Lunges100 Meter Run60 Dumbbell Power Snatch100 Meter Run50 Strict Push Ups100 Meter Run40 Dumbbell Push Jerks100 Meter Run30 Toes to Bar100 Meter Run20 Dumbbell Overhead Squats100 Meter […]
31 August 2022
Warm-up: Coach’s Choice Strength/Skill: Clean and Jerk Complex (1 x 1 ) DeadliftPower CleanClean (Squat)Jerk (Any style is acceptable) Find your heavy for the day. Ten minute clock. WOD: 5 RFT (5 Minute Cap)1 Complex (80%)5 Pull Ups Stimulus/Focus: Sprint! Move as quickly as you can. Cool Down: ROMWOD
30 August 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAPMax Effort Unbroken Floor Press (60% of Today’s Heaviest)Ab Mat Sit Ups (Three Times your Floor Press Reps) Stimulus/Focus: Push till failure each time you floor […]
29 August 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 6 x 6 x 6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAP100 Back Squats (45/35)(35/25)75 Kettlebell Swings (1/25#)(25#/18#)50 Alternating Lunges25 Slam Balls (30/20)(20/15) Stimulus/Focus: This WOD is designed to be light in load and high in volume. Do big […]
27 August 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!
26 August 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (17 Minute Cap)600 Meter Run15 Push Jerks (155/105)(105/80) Stimulus/Focus: Opposing muscle groups allow a chance to rest each and to push hard in both. The bar […]