WOD / Blog
24 January 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 2 ) Use 90% for all sets. Lift on a 3-minute clock. WOD: 12 RFT10 Back Squats (95/65)(65/45)1 Overhead Plate Carry (45/25) Stimulus/Focus: Try to do all work unbroken with minimal transition time between each round. Cool Down: 50 Weighted Sit Ups (plate from workout)
22 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!
21 January 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Cap)5 Snatch (95/65)(65/45)10 Kettlebell Swings (1.5/1)(1/25#)20 Double Unders RX+: (135/95)(95/65); (2/1.5)(1.5/1) Stimulus/Focus: A great CF triplet. This will tax your grip and your lungs. […]
20 January 2022
Warm-up: Coach’s Choice Strength/Skill: 15 Minutes to Work Ring Muscle Up Progressions WOD: For Reps and Distance20 Minute Partner AMRAPPartner 1: 5 Ring Muscle UpsPartner 2: Row*Switch Stimulus/Focus: This workout is designed to work on muscle ups while you are fatigued. You will have two scores. One is total muscle up reps and the other […]
19 January 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight)Note: This should be a moderately heavy weight for you. WOD: For Time (20 Minute Cap)100 Floor Press (135/95)(95/65)75 Ab Mat Sit Ups50 Pull Ups25 Hand Release Push Ups Stimulus/Focus: Chip away! Try to do big sets, but do not work to failure. Cool Down: ROMWOD
18 January 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21-15-9-15-21Thruster (75/55)(55/35)Wall Ball (20/14)(14/10) RX+: (115/75)(75/55) and (30/20)(20/14) Stimulus/Focus: These are the same two movements with different gear. Try to do all work in no […]