WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Position Lifts and Work to WOD Weight) WOD: 10 Minute AMRAP1 Deadlift (225/155)10 Single Unders2 Deadlifts (225/155)20 Single Unders3/30, 4, 40 . . . RX+: 275/185 and Double Unders Stimulus/Focus: This WOD is moderate in load and time. You decide if it is moderate in volume based on how much […]

Warm-up: Coach’s Choice Strength/Skill: Pistols WOD: Super Sprint5 RFT4 HSPUs100 Meter Run8 Pistols100 Meter Run12 Pull Ups100 Meter Run16 Air Squats100 Meter Run20 Ab Mat Sit Ups100 Meter Run Stimulus/Focus: Super short rep scheme should allow you to push hard and fast. Try to do all work unbroken. There is no time cap, but aim […]

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)Start at 75% of your 1 RM. Lift on a 3-minute clock. WOD: 21-15-9 (10 Minute Cap)Power Snatch (95/65)Box Jump (24/20) Stimulus/Focus: This should be a sprint. Try not to break your power snatches into more than 2 or 3 sets […]

Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 2)*Use 75% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: T.U.P. (Time)15-12-9-6-3Power Cleans, 135#Pull-upsFront Squats, 135#Pull-ups In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013 *Female RX: 95 Stimulus/Focus: Hero WOD! Push hard. […]

Warm-up: Coach’s Choice Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 7 RFT (20 Minute Cap)7 Power Cleans (95/65)7 Thrusters (95/65)7 HRPUs RX+: 125/85; HSPUs Stimulus/Focus: Each set of movements should be unbroken. Take short breaks between each set. […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Refine Technique) WOD: 6 RFT (18 Minute Cap)10 Deadlifts (155/105)5 Ring Push Ups200 Meter Row Stimulus/Focus: This is a very manageable time domain for this WOD. It is to allow for time to transition from the rowers to the low rings and for time to wait on equipment if needed. […]