WOD / Blog

19 February 2020

Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 3 )*Use 70% of 1 RM for all sets. Lift on a 2-minute clock. WOD: 12 Minute AMRAP5 Back Squats (135/95)10 Bar Hops5 Barbell Rollouts Stimulus/Focus: The moderate time domain will teach you to pace yourself. Work should be unbroken with short breaks in between each movement. […]

18 February 2020

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Start at 60% of your 1 RM. Get AHAP. Lift on a 3-minute clock. WOD: 3-Part AMRAP4-Minute AMRAP5 Deadlifts (225/155)5 BurpeesRest 1 Minute 4-Minute AMRAP5 Power Cleans (135/95)5 Toes to BarRest 1 Minute 4-Minute AMRAP5 Push Press (95/65)5 Pull Ups Stimulus/Focus: Short […]

17 February 2020

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 3)Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time400 Meter Run10 Shoulder Press (65/45)1 Weighted Box Step Up (65/45 and 24″/20″)9/2, 8,3 . . . Unitl you get to 1/10400 Meter Run Stimulus/Focus: This WOD is light and fast. […]

14 February 2020

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 14 Minute Partner Valentine’s Day AMRAP*One partner works, one partner holds the plank.14 Deadlifts14 Strict Push Ups14 Hang Power Cleans14 Step Lunges14 Power Snatch14 Mountain Climbers14 Back Squats14 Ab Mat Sit Ups14 Push Press14 Burpees Male Teams: 115#Coed Teams: 95#Female Teams: 75# Stimulus/Focus: Have fun! Partner WOD and […]

13 February 2020

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Position Lifts and Work to WOD Weight) WOD: 10 Minute AMRAP1 Deadlift (225/155)10 Single Unders2 Deadlifts (225/155)20 Single Unders3/30, 4, 40 . . . RX+: 275/185 and Double Unders Stimulus/Focus: This WOD is moderate in load and time. You decide if it is moderate in volume based on how much […]

12 February 2020

Warm-up: Coach’s Choice Strength/Skill: Pistols WOD: Super Sprint5 RFT4 HSPUs100 Meter Run8 Pistols100 Meter Run12 Pull Ups100 Meter Run16 Air Squats100 Meter Run20 Ab Mat Sit Ups100 Meter Run Stimulus/Focus: Super short rep scheme should allow you to push hard and fast. Try to do all work unbroken. There is no time cap, but aim […]