WOD / Blog
02 February 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (20 x 5) Use 75% for all sets. Lift on a 2-minute clock. Cool Down: ROMWOD
01 February 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (8 x 4 ) Use 80% for all reps. Lift on a 2-minute clock. WOD: 6 RFT (15 Minute Cap)5 Floor Press (165/115)(115/75)10 Burpees over the Bar Stimulus/Focus: The weight is challenging. It will be even more challenging after the burpees. Do not work until failure. Break when needed. […]
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 […]