WOD / Blog
09 November 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat – Build up to 80% of 1 RM WOD: 20 Rounds for Reps 60 Seconds of Work 30 Seconds to Transition & Record Numbers *Work Alternates Between: A. Max Effort Front Squats (80% of 1 RM) B. Max Effort Row Calories Score is total reps of front squats and […]
08 November 2022
Warm-up: Coach’s Choice Strength/Skill: Power Snatch – 5 x 4 x 3 x 2 x 1 Start at 70% and get AHAP. Lift on a 3-minute clock. Add result WOD: 18 Minute AMRAP 18 Ab Mat Sit Ups 12 Alternating Dumbbell Snatch (35/20)(20/15) 6 Pull Ups RX+: GHD sit ups, (50/35)(35/20), chest to bar Stimulus/Focus: This is […]
07 November 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press – 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 x 8 Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 Two-Minute Rounds 5 Burpees 100 Meter Run 10 Double Unders RX+: 10 burpees and 20 double […]
05 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!
04 November 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat – 3 x 3 x 3 x 3 x 3 Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 100 Back Squats for Time *Use (95/65)(65/45) *10 Kettlebell Swings Every Break (1.5/1)(1/25#) Stimulus/Focus: Do big sets of squats in order to avoid kettlebell swings. This should […]
03 November 2022
Warm-up: Coach’s Choice Strength/Skill: 3-Position Power Clean – 20 Minutes to get AHAP. High Hang Power CleanHang Power CleanPower Clean WOD: 10 RFT (15 Minute Cap) 1 Complex at 80% 10 Ring Push Ups Stimulus/Focus: A pull and push. Keep perfect form on the rings. Cool Down: 3 Rounds 15 GHD Sit Ups 15 GHD Extensions