WOD / Blog
25 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Paused Front Squat 5 x 5 Stimulus/Focus: Hold a 3-second pause in the bottom of the position. Use 70% for all reps. Lift on a 2-minute clock. WOD: 30-20-10 (15 Minute Cap) Box Jumps (24/20) Handstand Push Ups RX+: (30/24) and strict HSPUs Stimulus/Focus: Find a steady pace on the box […]
24 July 2025
Warm-Up: Coach’s Choice Strength/Skill: 3-Position Power Clean 1 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Spend 10 minutes getting AHAP on one complex. 3-Position Power Clean: 10 x 1 Stimulus/Focus: Complete one complex EMOM for 10 minutes. Use 80% for all sets. WOD: 10 RFT 5 Power Cleans (95/65)(65/45) 10 […]
23 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Ring Push Ups and Ring Pull Ups WOD: 30 Minute Partner AMRAP (You Go I Go) 5 Calorie Bike (Alternating Erg/Assault) 5 Ring Pull Ups 10 Double Unders 5 Ring Push Ups Stimulus/Focus: One partner works, while one partner rests. No tag required. Partner can start as soon as […]
22 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 20 minutes getting as heavy possible. WOD: 15 Minute AMRAP 250/200 Meter Row 5 Overhead Squats (95/65)(65/45) 10 Toes to Bar Stimulus/Focus: Push hard in each movement. Try to complete each set of work unbroken. Rest as needed between movements to allow this. Cool […]
21 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (25 Minute Time Cap) 5 Dumbbell Shoulder Press (Standing)(35/20)(20/15) 5 Devils Press (35/20)(20/15) 1 Super Suicide *Use two dumbbells in both movements. Stimulus/Focus: Complete the […]