WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute AMRAP5 Push Jerk (135/95)10 KB Swings (1.5/1) Stimulus/Focus: Moderate weight. Steady, unbroken work. Aim for 7-8 rounds. Cool Down: ROMWOD

Warm-up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 20 Minute AMRAP10 Burpees1 Rope Climb Stimulus/Focus: This is meant to be a grind. Focus on efficient rope climbs. Keep a steady pace on burpees. Aim for at least 10 rounds. Cool Down: Pull Up Program-6, 5, 4, 3, 3*4, 3, 2, 2, 1

Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: 25-20-15-10-5-10-15-20-25Deadlift (95/65)Floor Press (95/65)*RX+: 135/95 Stimulus/Focus: This WOD is meant to be light and fast. Aim for big sets or possibly unbroken. Strive for less than 20 minutes. Cool Down: Pull Up Program-6, 5, 4, 3, 2*4, 3, 2, 1, 1

Warm-up: Coach’s Choice Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 x 2 x 2)Start at 70% of your 1 RM and get AHAP on a 2-minute clock. WOD: Isabel For Time30 Snatches, 135# / 95# Stimulus/Focus: Benchmark time! Go for a PR! Can be power, split or squat. Cool Down: Pull […]

Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP. LIft on a 3-minute clock. WOD: For Time (20 Minute cap)50 Toes to Bar100 Front Squats (95/65)200 Double Unders Stimulus/Focus: Stay steady. Take short breaks. Cool Down: Pull Up Program5, 4, 4, 3, […]

Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Up Work10 Minute EMOTM: 2 Muscle Ups or Progressions WOD: 10 Minute Partner AMRAPMax Calorie Row*Switch every minute*Rest when not rowing Stimulus/Focus: This is a burner! Push hard during each minute on the rower. Cool Down: ROMWOD