WOD / Blog
26 April 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Position Work) During this strength you will pause just off the floor, just below the knee and just above the knee on the way up and way down. You will do this three times for each set. You will do this five times. It will be on a 3-minute clock. […]
25 April 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Shoulder Press (95/65)(65/45)10 Slam Balls (30/20)(20/15)20 Double Unders100 Meter Run Stimulus/Focus: This workout should be a gasser. All work should be done unbroken […]
23 April 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!
22 April 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat (15 Minutes to Work the Skill) Play around with front squatting with extended arms (thumbs up). Work midline stability and keeping the chest up throughout the movement. WOD: Three Six Minute AMRAPs*1 Minute Breaks Between Each 6 Minute AMRAP10 Front Squats (95/65)(65/45)5 Strict Push Ups*Rest 1 Minute Before Next […]
21 April 2022
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP5 Single-Arm (Left) Dumbbell Push Jerks (50/35)(35/20)25′ Single-Arm (Left) Dumbbell Overhead Walking Lunge (50/35)(35/20)5 Single-Arm (Right) Dumbbell Push Jerks (50/35)(35/20)25′ Single-Arm (Right) Dumbbell Overhead […]
20 April 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Chipper for Time (25 Minute Cap)100 Double Unders80 Ab Mat Sit Ups60 Calorie Row40 Burpees20 Calorie Bike Stimulus/Focus: Chipper time! You must finish all reps of one movement before moving onto the next. Find a steady pace on all of it and just keep moving. Depending on […]