WOD / Blog
04 August 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 x 5 x 5 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Five 3-Minute Rounds21 Double Unders15 Push Press (95/65)(65/45)9 Pull Ups Stimulus/Focus: Strive to do this sprint as fast as possible. All work should be done unbroken. Aim to keep […]
03 August 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Walk and Pistol Progressions WOD: 20 Minute AMRAP5 Burpees25′ Handstand Walk10 Pistols*Masters: 25′ Bear Crawl Stimulus/Focus: This workout is designed to get you to work challenging skills while being cardiovascularly taxed. Push hard in the burpees and give all you can to practicing the two gymnastics movements. Cool Down: ROMWOD
02 August 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 3 ) Use 85% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)10 Floor Press (135/85)(95/55)10 Barbell Curls (Naked Bar) Stimulus/Focus: Just a good ‘ole bro’sesh workout! All work should be completed unbroken. When choosing weight it is ideal to have only […]
01 August 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Front Squat and Work Up to Your Start Weight WOD: Front Squat5 x 3 x 1 x 3 x 5 *Start at 75%. Score will be total pounds lifted. In order to click RX, you must start at 75% of your most current 1 RM and you must successfully […]
30 July 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!
29 July 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (No Time Cap)5 Dumbbell Deadlifts (35/20)(20/15)5 Dumbbell Hang Power Cleans (35/20)(20/15)5 Dumbbell Front Squats (35/20)(20/15)5 Dumbbell Shoulder Press (35/20)(20/15)*Complex must be unbroken.*RX+: 50/35*Masters/Teens RX+: 35/20 Stimulus/Focus: […]