WOD / Blog
22 April 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (15 Minutes to Work the Skill) Play around with front squatting with extended arms (thumbs up). Work midline stability and keeping the chest up throughout the movement. WOD: Three Six Minute AMRAPs*1 Minute Breaks Between Each 6 Minute AMRAP10 Front Squats (95/65)(65/45)5 Strict Push Ups*Rest 1 Minute Before Next […]
21 April 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP5 Single-Arm (Left) Dumbbell Push Jerks (50/35)(35/20)25′ Single-Arm (Left) Dumbbell Overhead Walking Lunge (50/35)(35/20)5 Single-Arm (Right) Dumbbell Push Jerks (50/35)(35/20)25′ Single-Arm (Right) Dumbbell Overhead […]
20 April 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Chipper for Time (25 Minute Cap)100 Double Unders80 Ab Mat Sit Ups60 Calorie Row40 Burpees20 Calorie Bike Stimulus/Focus: Chipper time! You must finish all reps of one movement before moving onto the next. Find a steady pace on all of it and just keep moving. Depending on […]
19 April 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 5) Use 75% for all sets. Lift on a 1-minute clock. WOD: 6 RFT (20 Minute Cap)10 Floor Press (155/105)(105/70)20 Wall Balls (20/14)(14/10) Stimulus/Focus: Try to break each round of work into no more than two sets. Cool Down: 50 Wall Ball Ab Mat Sit Ups
18 April 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)21 Snatch (95/65)(65/45)21 Pull Ups15 Snatch (135/95)(95/65)15 Chest to Bar9 Snatch (185/135)9 Bar Muscle Up Stimulus/Focus: This workout is designed to be heavy and […]