WOD / Blog
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 . . […]
25 June 2022
Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
24 June 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5 ) Use 60% for all sets and work barbell cycling. Lift on a 2-minute clock. WOD: For Time (No Cap)100 Double Unders25 Snatch (60%)100 Double Unders25 Snatch (60%)100 Double Unders Stimulus/Focus: This WOD will be cardiovascularly taxing. Try to do small sets of work and take quick […]