WOD / Blog
31 January 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean (2 x 2 x 2 x 2 x 2) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Power Clean (165/115)(115/75)2 Handstand Push Ups*2/4, 3/6, 4/8 Masters Only: Seated DB Presses (35/20) Stimulus/Focus: This workout should be challenging. The weight is heavy and […]
29 January 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!
28 January 2022
Warm-up: Coach’s Choice Strength/Skill: Hang Power Snatch (20 Minutes to Find 1 RM) WOD: 5 RFT (8 Minute Cap)4 Hang Power Snatch (70% of Today)6 Overhead Squats (70% of Today)8 Push Press From the Back Rack (70% of Today) Stimulus/Focus: An all barbell workout! Try to do all work unbroken. The faster you work, the […]
27 January 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 25 Minute AMRAP20 Pistols40 HRPUs60 Ab Mat Sit Ups80 Deadlifts (95/65)(65/45)100 Box Jumps (24/20) Stimulus/Focus: This workout should push you to do large sets of work. Do not […]
26 January 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Push Up Skill Work WOD: 4 RFT (20 Minute Cap)25 HSPUs5 Dumbbell Clusters (50/35)(35/20)*Masters Only: Seated DB Press (35/20) Stimulus/Focus: This is a HSPU workout. You should be able to do large sets. The DB clusters will be heavy and slow and will make the next set of HSPUs more […]
25 January 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find Your 1 RM) WOD: Ten 2-Minute Rounds6 Burpees8 Pull Ups10 Alternating Step Lunges*Rest Stimulus/Focus: The goal is to do these rounds as quickly as possible. They are sprints. You want as much time to rest before the next round as possible. Try to keep your […]