WOD / Blog
15 April 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3) Start at 70%. Hold a 2-second pause in the bottom. Get as heavy as possible. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)50-40-30-20-10Back Squat (75/55)(55/35)Double Unders RX+: (135/95)(95/65) Stimulus/Focus: This will be tough on the legs and […]
14 April 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (8 x 8 x 8 x 8 x8 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)25-20-15-10-5Burpees to Target5-10-15-20-25Deadlifts (185/135)(135/95) Stimulus/Focus: This is a push-pull workout with a little metabolic conditioning and weightlifting. Find a steady pace on the burpees and […]
13 April 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP15 Wall Balls (20/14)(14/10)30′ Handstand Walk*Masters Only: 30′ Bear Crawl Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced skill while being taxed. Try to do your wall balls unbroken. Cool Down: ROMWOD
13 April 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP15 Wall Balls (20/14)(14/10)30′ Handstand Walk*Masters Only: 30′ Bear Crawl Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced s2kill while being taxed. Try to do your wall balls unbroken. Cool Down: ROMWOD
12 April 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find 1 RM) WOD: 15 Minute AMRAP4 Dumbbell Push Press (35/20)(20/15)8 Pull Ups12 Air Squats RX+: (50/35)(35/20); C2B; Pistols Stimlulus/Focus: Push, pull, squat. All the things! Try to do all work unbroken. Aim for 6-8 rounds. Cool Down: Tabata V-Ups
11 April 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (15 Minutes to Find Heavy for the Day) WOD: 4 RFT (30 Minute Cap)800 Meter Run20 Squat Cleans (50% of Today’s Heaviest) Stimulus/Focus: This workout will be all cardio. The barbell should be relatively light. Just keep moving. Try to do sets as opposed to singles. Cool Down: 3 Rounds20 […]