WOD / Blog
12 October 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Out and Back For Time (16 Minute Cap)50 Deadlifts (135/95)(95/65)25 Burpees100 Ab Mat Sit Ups25 Chest to Bar50 Deadlifts (135/95)(95/65) Stimulus/Focus: This workout will hit all the […]
11 October 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (8 Minute Cap)12-9-6-9-12Power Snatch (95/65)(65/45)Wall Balls (20/14)(14/10) Stimulus/Focus: This workout should move quickly. Attempt to do all work unbroken, but definitely do […]
08 November 2021
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 6) Use 75% for all sets. Lift on a 3-minute clock. WOD: 5 Minute AMRAP5 Back Squats (135/95)(95/65)5 Deficit HSPUs*Two 45# plates for males/one for females**Rest 2 Minutes Before Next AMRAP 5 Minute AMRAP5 Back Squats (135/95)(95/65)5 Strict HSPUs*Rest 2 Minutes Before Next AMRAP 5 Minute AMRAP5 […]
08 October 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Push Press (95/65)(65/45)10 Box Jumps (24/20)15 Kettlebell Swings (1.5/1)(1/25#) RX+: 135/95; 30/24; 2/1.5Teen/Masters RX+: 95/65; 24/20; 1.5/1 Stimulus/Focus: This triplet […]
07 October 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap)15-12-9Power Cleans (165/115)(115/75)45-36-27Double Unders Stimulus/Focus: This workout should be heavy. Choose a weight that forces you to complete the power cleans in singles. Cool […]
06 October 2021
Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: 20 Minute AMRAP10 HRPU20 Calorie Row30 Air Squats Rx+10 Handstand Push Ups20 Calorie Row30 Alternating Pistols Stimulus/Focus: This is a challenging gymnamstics workout. Find scales that challenge you were you are. Aim for 3-4 rounds. Cool Down: ROMWOD