WOD / Blog
04July 2022
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements and find a partner! WOD: 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of:17 Power Cleans, 135#75 Squats Unload the barbell and carry it 200 meters away.Return to the plates and then carry one forward to the barbell.Retrieve the second plate, carry it forward and reload the […]
01 July 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (No Cap)50 Slam Balls (30/20)(20/15)25 Cleans (165/115)(115/75)50 Slam Balls (30/20)(20/15)*At the top of each minute perform 5 wall balls (20/14)(14/10) Stimulus/Focus: Well . . . Just […]
30 June 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 3) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)10 Push Jerk (95/65)(65/45)5 Ring Dips10 Burpees over the Bar Stimulus/Focus: This workout will be taxing on the shoulders. Aim to do all work unbroken. Rest as needed between movements. […]
29 June 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (Warm up to your 75% for the WOD) WOD: 40 Minute Clock-Every Other Minute*5 Back Squats at 75% of 1 RM Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps […]
28 June 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: 25 Minute AMRAP2 Rope Climbs20 Double Unders200 Meter Run Stimulus/Focus: This workout will be challenging on the legs and lungs. Find a steady pace and work through the long time domain. Cool Down: Tabata Seated Knees to Elbow
27 June 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 ) Use 90% for all sets. Lift on a 3-minute clock. WOD: 20 Minute Cap25 Pistols50 Lunges75 Air Squats100 Deadlifts (95/65)(65/45)75 Air Squats50 Lunges25 Pistols Stimulus/Focus: Leg destroyer! Just keep pushing through it. There is no where to rest them. Cool Down: Run 400 Meters . . […]