WOD / Blog
06 October 2022
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 10 2-Minute Rounds 100 Meter Run Max Effort Overhead Squats (95/65)(65/45) *RX+: (135/95)(95/65) Stimulus/Focus: This WOD is designed to get you to lift while cardiovascularly fatigued. Run hard each time and come in ready to get as […]
05 October 2022
Warm-up: Coach’s Choice Strength/Skill: Rope Climb WOD: Team WOD-20 Minute AMRAP Station 1: Assault Bike Station 2: Row Station 3: Bike Erg Station 4: Rope Climbs Stimulus/Focus: This is a workout designed to let you do some things that we don’t get to do often. You will be in groups of 4. You will switch […]
04 October 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap) 20 Deadlifts (135/95)(95/65) 20 Strict Push Ups Stimulus/Focus: A classic push-pull workout. Aim for manageable sets and do not work till failure. Find a steady pace and just keep moving. Cool Down: 3 […]
03 October 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (16 Minute Cap) -21-15-9- Dumbbell Shoulder Press (50/35)(35/20) Pull Ups *Run 400 Meters at Each Dash* Stimulus/Focus: This should be a heavy WOD. Try to break each round of work into no more than 3 sets […]
01 October 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!
30 September 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (4 x 4 x 4 x 4 x 4) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP30 Burpees20 Pull Ups10 Thrusters (135/95)(95/65) Stimulus/Focus: This workout has all the things–metabolic conditioning, gymnastics, weightlifting. Pushing, pulling, squatting. Break work as needed to maintain a steady […]