WOD / Blog
08 July 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5) Use 80% for all sets. Lift on a 3-minute clock. WOD: 4 Rounds for Time and Reps400 Meter RunMax Effort Unbroken Floor Press (135/95)(95/65) Stimulus/Focus: The goal of today’s workout is to push as hard as you can in both parts. You need to run fast […]
07 July 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (9 Minute Cap)21-15-9BurpeeWall Ball (20/14)(14/10) Stimulus/Focus: This workout should be an all out sprint. Try to go unbroken and not stop! Just go! […]
06 July 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 […]
05 July 2022
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump Ten minute clock to find max height box jump. WOD: Four 5-Minute Cap Couplets3 RFT10 Box Jumps (24/20)10 Dumbbell Alternating Power Snatch (50/35) Stimulus/Focus: You will complete this same three round couplet four times. Each workout will have a 5-minute cap. Try to complete it as fast […]
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 […]