WOD / Blog
28 January 2020
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 10 Minute AMRAPs5 Toes to Rings5 Ring Pull Ups 10 Minute AMRAP5 Ring Dips5 Ring Rows Cool Down: 5 Ring Muscle Ups or Progressions
27 January 2020
Warm-up: Coach’s Choice Strength/Skill: Clusters (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM1 Cluster (80%)Stimulus/Focus: Time to practice a newer movement. Cool Down: Tabata Handstand Holds
24 January 2020
Warm-up: Coach’s Choice Strength/Skill: Bar Muscle Up Progressions and Skill Work WOD: For Time (15 Minute Cap)5 Bar Muscle Up Progressions/Bar Muscle Ups10 HRPUs/HSPUs15 Calorie Row20 Step Lunges/Jump Lunges25′ Bear Crawl/HS Walk20 Step Lunges/Jump Lunges15 Calorie Row10 HRPUs/HSPUs5 Bar Muscle Up Progressions/Bar Muscle Ups Stimulus/Focus: Just a time to practice some skills we don’t get […]
23 January 2020
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 x 2 )Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 (10 Minute Cap)Overhead Squat (95/65)Bupree (to a 6″ target) Stimulus/Focus: Embrace the suck! This will be difficult to breathe. You can do that […]
22 January 2020
Warm-up: Coach’s Choice Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM) WOD: For Time (20 Minute Cap)100-90-80-70-60Double Unders50-45-40-35-30 Stimulus/Focus: This is Annie’s big sister! 🙂 Have fun with her! Cool Down: Run, bike or row for 3-5 minutes
21 January 2020
Happy 50th Birthday, Coach Lance! Let’s take on Filthy Fifty to “celebrate” Coach Lance today! Make sure to wish him a Happy Birthday! Warm-up: Coach’s Choice Strength/Skill: Review WOD Movements for Filthy Fifty! WOD: Filthy Fifty For Time50 Box jumps, 24″50 Jumping pull-ups50 Kettlebell swings, 1 pood50 steps Walking Lunge50 Knees to elbows50 Push press, […]