WOD / Blog
07 May 2026
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (16 Minute Time Cap) 10 Shoulder Press (45/35)(35/15) 20 Overhead Lunges (45/35)(35/15) 400 Meter Run Stimulus/Focus: Try to complete all barbell work unbroken. Push hard on […]
06 May 2026
Warm-up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 15-12-9-12-15 Power Clean (155/105)9105/70) Handstand Push Ups *RX+: (185/135) and strict HSPUs Stimulus/Focus: This is a great push-pull workout. The weight should […]
05 May 2026
Warm-up: Coach’s Choice Strength/Skill: Pistol Progressions: Spend 10 minutes practicing pistol progressions. WOD: 20 Rounds (1 Minute Work/30 Seconds Rest) Minute 1: Max Effort Pistols Rest 30 Seconds Minute 2: Max Effort Knees to Elbow Rest 30 Seconds *Repeat for ten rounds of pistols and ten rounds of K2E Stimulus/Focus: This workout is a chance […]
04 May 2026
Warm-up: Coach’s Choice Strength/Skill: Thruster 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 25 Minute AMRAP 3 Ring Muscle Ups 8 Thrusters (115/75)(75/55) 17 Calorie Row Stimulus/Focus: This should be extremely taxing cardiovascularly. Try to complete work unbroken if possible. Aim […]
02 May 2026
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!
01 May 2026
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (25 Minute Time Cap) 100 Meter Run 20 Wall Balls (20/14)(14/10) 10 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Sprint on the run and go unbroken on the […]