WOD / Blog

14 January 2022

Warm-up: Coach’s Choice Strength/Skill: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP3 Cleans (70%)9 Toes to Bar RX+: 85% Stimulus/Focus: Moderately heavy barbell and moderately challenging gymnastics. Cool Down: Tabata Handstand Holds

13 January 2022

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 5 x 5 x 5 x 5 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Five 3-Minute Rounds1 Complex (95/65)(65/45)*3 Shoulder Press*5 Push Press*7 Push Jerk30 Air Squats15 Ab Mat Sit Ups Rest the remainder of the 3 minutes. Repeat for a […]

12 January 2022

Warm-up: Coach’s Choice Strength/Skill: Review the Deadlift WOD: Death by Deadlift Stimulus/Focus: Lift every minute on the minute. Start with 1 rep and increase by one each time. The reps do not have to be touch and go. Once you cannot get the number of required reps in during the minute, go back to the […]

11 January 2022

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 4 RFT (30 Minute Cap)100 Meter Run1 Rope Climb50 Double Unders25 Burpees Stimulus/Focus: This is a great little gasser. Push hard in each movement. Try to keep each round about the same amount of time as the previous. Cool Down: 100 Flutter Kicks

10 January 2022

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 ) Start at 70% and get AHAP. Lift on 3-minute clock. WOD: 16 Minute AMRAP8 Overhead Squats (95/65)(65/45)8 Pull Ups RX+: 135/95; C2B Stimulus/Focus: This workout will tax your shoulders. Try to keep all work unbroken or in […]

08 January 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!