WOD / Blog
15 August 2019
Warm-up: Coach’s Choice Strength/Skill: Front Squat (2 x 2 x 2 x 2)Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Three 4-Minute AMRAPs 4 Minute AMRAP4 Front Squats (95/65)4 Toes to Bar *Rest 1 Minute 4 Minute AMRAP4 Front Squats (135/95)4 Knees to Elbow *Rest 1 Minute 4 Minute AMRAP4 Front […]
13 August 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT15 Floor Press (135/95)35 Double Unders Stimulus/Focus: This WOD will be tough on the shoulders. Break as needed, but no more than 2 sets per movement if […]
12 August 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3 minute clock. WOD: 3-6-9-12-15-18-21Split Jerk (95/65)Kettlebell Swings (1.5/1)Pull Ups RX+: 135/95, 2/1.5, chest to bar Stimulus/Focus: This is going to be a mental challenge. Three movements, all […]
9 August 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Snatch (20 Minutes to Find Your 1 RM) WOD: 10 1-Minute Rounds1 Hang Snatch (90%)ME Ab Mat Sit Ups Stimulus/Focus: This WOD is heavy. Get set on the bar quickly. Spend whatever time you can on ab mat sit ups. Make sure to transition so you can be back on […]
8 August 2019
Warm-up: Coach’s Choice Strength/Skill: Skill Work-Bar Muscle Ups and Handstand Walk WOD: 12 Minute AMRAP3 Bar Muscle Ups25′ Handstand Walk Stimulus/Focus: This is an advanced skill day. Find scales that challenge you where you are. Work for 12 minutes! Cool Down: ROMWOD
7 August 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 3)Use 80% for all sets. Two-second pause in the bottom. WOD: 18 Minute AMRAP10 Back Squats (95/65)20 Double Unders200 Meter Run Stimulus/Focus: A Burner for the legs. Find a pace and maintain it throughout the 18 minutes. Aim for 6 rounds. Cool Down: Gymnastics Reps