WOD / Blog
02 June 2022
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work Odd Objects) WOD: 20 Minute EMOTMEven: 2 Turkish Get Up (35/20)(20/15)Odd: ME Ab Mat Sit Ups*Score is total number of sit ups.*Sit ups can’t be completed unless the 2 TGUs are performed in the minute before. Stimulus/Focus: This workout is midline driven. Move well […]
01 June 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1) Start at 50% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (10 Minute Cap)10 Deadlifts (135/95)(95/65)10 Toes to Bar Stimulus/Focus: This will be tough on the forearms and […]
31 May 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 3 (singles)) Use this time to work fast singles. Make sure to set your back well each time, but don’t take too long to do it. The three lifts should happen within seconds of each other. WOD: 20 Minute GAFAP1 Snatch (95/65)(65/45)15 Double Unders2/15, 3/15, 4/15 . . […]
30 May 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Schmalls Run 800mThen 2 Rounds of:50 Burpees40 Pull-ups30 One-legged Squats20 Kettlebell Swings, 1.5 pood10 Handstand PushupsThen,Run 800mRX: (1.5/1)(1/25#)Masters: Seated DB Presses (35/20) Cool Down: Spend time with friends and family!
27 May 2022
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 20 Minute AMRAP2 Bar Muscle Ups25′ Handstand Walk10 Pistols Stimulus/Focus: Gymnastics workout! Find scales that challenge you and keep moving. Cool Down: Tabata Seated Knees to Elbow
26 May 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 3-minute clock. Each lift should be a tempo lift and lower–5 seconds each time. WOD: 20 Minute AMRAP10 Sit Ups20 Double Unders1 Bear Crawl Stimulus/Focus: All cardio WOD. Just keep moving! Cool […]