WOD / Blog
20 July 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 15 Minute AMRAP3 Ring Muscle Ups (Masters RX-6 chest to bar pull ups)30 Double Unders Stimulus/Focus: This workout is designed to allow you to practice an advanced gymnastics movement while cardiovascularly fatigued. Cool Down: ROMWOD
19 July 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Cap)10 Thrusters (75/55)(55/35)10 Pull Ups10 Wall Balls (20/14)(14/10)10 Burpees RX+: 20 reps of each movement Stimulus/Focus: This workout is meant to tax […]
18 July 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time (25 Minutes)1000-800-600-400-200Meter Run10-8-6-4-2Deadlifts (225/155)(155/105) Stimulus/Focus: All legs! The weight should be moderate. Push hard on the run. Cool Down: 3 Rounds5 Barbell Rollouts20 Barbell Hops
16 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!
15 July 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Eva Strong Partner WOD5 RFT (No Time Cap)24 Double Unders – each19 Toes to Bar – split between partners2 Clean and Jerks 205/135 – split between partners400m […]
14 July 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5) Start at75% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute AMRAP5 Back Squats (115/75)(75/55)5 Burpees5 Pull Ups Stimulus/Focus: All the things–weightlifting, cardio and gymnastics. The short rep scheme should allow you to go unbroken and to keep […]