WOD / Blog
16 November 2022
Warm-up: Coach’s Choice Strength/Skill: Review progressions for ring muscle ups and handstand push ups. Get ready to work! WOD: Nate AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) Stimulus/Focus: This is a benchmark Hero WOD. Push hard. Make sure to find scales that challenge you and record them in […]
15 November 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5 Lift on a 3-minute clock. Start at 60% and get AHAP. Hold a 2-second pause in the bottom. WOD: 20 Minute AMRAP 10 Back Squats (45/35)(35/15) 10 Box Step Ups (45/35)(35/15) *10 burpees every time you put the bar […]
14 November 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press – 2 x 2 x 2 x 2 x 2 Start at 80% and get AHAP. Lift o 3-minute clock. WOD: For Time (15 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Shoulder Press (65/45)(45/35) Toes to Bar *25 Double Unders after Each Round of Toes to Bar (250 Double Unders) RX+: (95/65)(65/45); strict […]
12 November 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!
11 November 2022
Warm-up: Coach’s Choice Strength/Skill: Work to WOD Weight WOD: Holleyman 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# Stimulus/Focus: Hero WOD! Your scales should challenge you. Masters RX: 14/10; seated dumbbell presses (35/20); 155/105 Cool Down: 3 Rounds 20 Bar Hops 10 V-Ups
10 November 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift – 5 x 5 Use 80% for all reps. Lift on a 3-minute clock. WOD: For Time (30 Minute Cap) 50-40-30-20-10 Strict Push Ups Pistols Stimulus/Focus: This workout is going to be a slow grind for most people. Focus on good form. Break work into short sets and take quick […]