WOD / Blog
01 June 2026
Warm-up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Time Cap) 400 Meter Run, Then: 5 Rounds 5 Pull Ups 10 Strict Push Ups 15 Air Squats Then, 400 Meter Run *RX+: […]
29 May 2026
Warm-up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 12 Minute AMRAP 3 Wall Walks 6 Snatch (95/65)(65/45) 9 Slam Balls (30/20)(20/15) Stimulus/Focus: Aim for 5 rounds. Weight should be light. Cool Down: Tabata Plank Hold
28 May 2026
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work WOD: 2 RFT (20 Minute Time Cap) 15 Shuttle Runs (25′ Out and 25′ Back) 35 Toes to Bar 15 Shuttle Run (25′ Out and 25′ Back) 25 Strict Pull Ups Cool Down: 3 Rounds 10 Strict Push Ups 10 Superman Holds (2-Second Holds)
27 May 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (16 Minute Time Cap) 21-18-15-12-9-6-3 Floor Press (115/75)(75/55) 42-36-30-24-18-12-6 Ab Mat Sit Ups Stimulus/Focus: What a great workout-you get to lay on the floor the whole time! 🙂 Try to complete the […]
26 May 2026
Warm-up: Coach’s Choice Strength/Skill: Push Jerk 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 8 Rounds (1 Minute Work/3 Minutes Rest) 100 Meter Sprint Max Effort Clean and Jerk (Any Style Clean/Any Style Jerk)(115/75)(75/55) Stimulus/Focus: You’ll complete this work for 8 […]