WOD / Blog
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
02 November 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press – 5 x 5 x 5 Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Three 3-minute AMRAPs. One minute to change weights between each round. 3-Minute AMRAP 3 Push Press (75/55)(55/35) 3 Pull Ups Stimulus/Focus: Light and fast! 3-Minute AMRAP 3 Push Press (95/65)(65/45) 3 Chest […]