WOD / Blog

01 April 2020

Warm-up: Coach’s Choice Strength/Skill: Handstand Walk WOD: 20 Minute AMRAP10 Toes to Bar20 Pistols30′ Handstand Walk Stimulus/Focus: This is an advanced gymnastics WOD. Find movements and reps that will challenge you in each area. Put time in practicing new skills and have fun! Cool Down: Tabata Chin Over the Bar Holds

31 March 2020

Warm-up: Coach’s ChoiceStrength/Skill: Deadlift (10 x 10)Use 50%-60% for all sets. Lift on a 3-minute clock. WOD: 21-15-9 (9 minute cap)Deadlifts (275/185)Inverted Burpees Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it! Cool Down: 4 Rounds100 Meter Run10 Bottoms Up Kettlebell Presses (5 on each side)

27 March 2020

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (20 Minutes to Find 1 RM) WOD: 20 Minute AMRAP5 Pull Ups10 Push Ups15 Squats*Use DBs for all movements. Choose your own weight, but you can only have one pair. You’ll use one for weighted pull ups, 2 for push ups on dumbbells, and 2 on shoulders for squats. […]

26 March 2020

Warm-up: Coach’s Choice Strength/Skill: Power Clean (Work the Skill) WOD: 21-18-15-12-9-6-3 (20 Minute Cap)Power Clean (95/65)200 Meter Run After Each Round of Power Cleans*End on a run Stimulus/Focus: This WOD will be tough on the legs. Work speed under the bar on PCs. Try to do big sets-break no more than twice during each longer […]

25 March 2020

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Practice the flash at the bottom. Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 18 Minute AMRAP10 Deadlifts (225/155)10 KB Swings (1.5/1) Stimulus/Focus: This will be taxing on your grip. You may want to do deadlifts in singles […]

24 March 2020

Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: For Time20 Ring Dips40 Double Unders20 Ring Pull Ups40 Double Unders20 Ring Push Ups40 Double Unders20 Toes to Rings40 Double Unders20 Ring Rows40 Double Unders Stimulus/Focus: Time to work skills! No cap, but aim for less than 15 minutes. Give one minute of effort on double unders. Cool […]