WOD / Blog
27 March 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock. WOD: 20 Minutes AMRAP Calorie Row (10/7) Suicides Wall Ball (20/14)(14/10) Stimulus/Focus: This is a cardio workout. Just move! Cool Down: Tabata Russian Twists with Wall Ball
26 March 2025
Warm up: Coach’s Choice Strength/Skill: Gymnastics Skill Development: Handstand hold 1. 3 x 30 Second Wall-Facing Handstand Hold 2. 5 x 1 Handstand Kiss the Wall (one foot kick-up) 3. 3 x 3 Wall Facing Handstand Sliding Tucked Position 4. Accumulate 1-2 Minutes Freestanding HS Hold / with a partner / Hand balancing WOD: 4 […]
25 March 2025
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest) Buy In: 200m Run AMRAP Remaining Time: 6 Overhead Squats (95/65)(65/45) 8 Bar-Facing Burpees 10 Toes to Bar Stimulus/Focus: Push hard […]
24 March 2025
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 2 Stimulus/Focus: Spend 10 minutes finding a heavy double. Power Clean: 5 Round ME Reps Stimulus/Focus: Use 80% of your heaviest double. Accumulate as many reps as possible in 30 seconds. Rest 30 seconds. Repeat for 5 rounds. You will have five separate scores. WOD: 10 […]
22 March 2025
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 March 2025
Warm up: Coach’s Choice Strength/Skill: Push Jerk 5 x 3 Stimulus/Focus: Use 80% or all sets. Lift on a 2-minute clock. WOD: 10 Rounds for Time (15 Minute Cap) 8/6 Calorie Bike (Alternate Assault/Erg) 6 Dumbbell Push Jerk (50/35)(35/20) 6 Toes to Bar Stimulus/Focus: The short rep scheme should allow you to find a good […]