WOD / Blog

27 September 2017

Warm-up: Coach’s Choice Strength/Skill: WOD Skill Work WOD: 10 Minute AMRAP 5 Dumbbell Push Jerk (50/35) 1 Muscle Up Cool Down: Tabata Plank Holds

28 September 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2) *Get as heavy as possible! WOD: For Time 10 Deadlifts (135/95) 100 Meter Run 20 Deadlifts (135/95) 200 Meter Run 30 Deadlifts (135/95) 400 Meter Run 40 Deadlifts (135/95) 800 Meter Run Cool Down: 3 Rounds Banded Classic Posterior Chain Mobilization […]

29 September 2017

Warm-up: Coach’s Choice Strength/Skill: Push Press (3 x 5) *Use 80% of your 1 RM for all sets. WOD: 20 Minute Time Cap 100 Double Unders 50 HSPUs 40 Toes to Bar 30 Shoulder to Overhead (135/95) 20 Front Rack Step Lunges (135/95) Cool Down: 5 Minutes of Moderate Effort on the bike, rower, or […]

02 October 2017

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5) *Use 70% of your 1 RM for all sets WOD: 21-15-9 Front Squats (135/95) Wall Ball Ab Mat Sit Ups (20/14) *RX+: 185/135 and GHD Wall Ball Sit Ups (20/14) Cool Down: Run 400 Meters with Wall Ball (20/14)

03 October 2017

Warm-up: Coach’s Choice Strength/Skill: Hang Power Snatch (20 Minutes to Find Your 1 RM) WOD: 9 Minute AMRAP 3 Hang Power Snatch (115/75) 6 Bar Facing Burpees Over the Bar Cool Down: Tabata Sink Stretch

04 October 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) *Use 80% of your 1 RM WOD: 3-Part AMRAP 5 Minute AMRAP 5 Deadlifts (135/95) 10 Box Jumps (24/20) *Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Wall Balls (20/14) *Rest 1 Minute 5 Minute AMRAP 5 Deadlifts (135/95) 10 Double Unders Cool Down: Hamstring […]