WOD / Blog
05 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Goat Work Stimulus/Focus: 15 Minutes to work on movements that you need to improve. If you don’t spend time on “I hate this movement!” things, you’ll never get better at them! WOD: 10 RFT (20 Minute Cap) 5 Pull Ups 5 Handstand Push Ups (Masters: Seated DB Presses 20/15) 25 Double […]
04 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 100 Front Squats For Time (30 Minute Cap) *Each time you put the bar down, complete a 400 meter run. Stimulus/Focus: The front squats should be completed in large […]
03 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 10 Dumbbell Floor Press (50/35)(35/20) 20 Alternating Dumbbell Snatch (50/35)(35/20) Stimulus/Focus: Try to complete all reps unbroken or in two sets. Aim for 6 […]
02 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Four Rounds (4 Minutes Work/1 Minute Rest) Round 1: 4 Minute AMRAP 25′ Walking Lunges (Suitcase Carry)(50/35)(35/20) Round 2: 4 Minute AMRAP 25′ Walking Lunges (Bodyweight) Round […]
01 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Review the movements and build up to your workout weight. WOD: The Lyon 5 Rounds for Time 7 Squat Cleans (165/115 lb) 7 Shoulder-to-Overheads (165/115 lb) 7 Burpee Chest-to-Bar Pull-Ups 2 minutes Rest between rounds Stimulus/Focus: Benchmark time! The weight should be heavy for you-and likely done in singles on the […]