WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute EMOTMEven: 2 Back Squats (90%) (From Rack)Odd: 10 Wall Balls (20/14) Stimulus/Focus: This WOD should be heavy. The wall balls will tax your […]

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 5 RFT (10 Minute Cap)5 Shoulder Press (95/65)10 Push Press (95/65)15 Push Jerk (95/65) Stimulus/Focus: Oh, my shoulders! See if you can hold onto the bar for a complete round before putting it down, but do not work to failure or […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: For Time12-9-6Deadlift (315/205)Bar Muscle Ups Stimulus/Focus: This WOD is heavy in load and advanced in gymnastics. Find scales that meet those stimuli. Find a weight that forces you to lift in singles. Find a gymnastics movement that challenges you. This might be pull ups, chest […]

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5)Use 85% for all sets. Lift on a 3-minute clock. WOD: Tabata Kick Your Butt! (AMRAP – Reps)HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total […]

Warm-up: Coach’s Choice Strength/Skill: Jump Rope Skill Work WOD: For Time (22 Minute Cap)50-40-30-20-10Double Unders500-400-300-200-100 MeterRun50-40-30-20-10Box Step Ups (24/20) Stimulus/Focus: This WOD is killer on the legs. Push hard on the runs, breathe on the box step ups. Cool Down: 500 Meter Row

Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP10 Cleans (155/105)10 HSPUs Stimulus/Focus: This WOD is meant to be challenging. The weight is heavy. The gymnastics is advanced. If you are proficient at both […]