WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Practice the four-finger flash in the bottom. WOD: For Time21-15-9Deadlifts (185/135)42-30-18Step Lunge Stimulus/Focus: This WOD is moderate in load and volume. It will be very leg intensive. Aim for less than 6 minutes. Cool Down: […]

Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 )Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 8 Minute AMRAP4 Push Press (95/65)4 Burpees over the Bar Stimulus/Focus: This WOD is meant to be light and fast. Its short time domain and rep scheme should allow you to […]

Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 5 Rounds25 Double Unders20 Kettlebell Swings (1.5/1)15 Wall Balls (20/14)10 Pull Ups5 HSPUs RX+: All movements are unbroken. Stimulus/Focus: Aim to complete this WOD RX+ (unbroken) if you are comfortable with the movements. Rest as needed between them to ensure you can go unbroken. Aim to complete it […]

Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time25-20-15-10-5Back Squats50-40-30-10-10Ab Mat Sit Ups RX Weights: 95/65, 115/75, 125/85, 135/95, 155/105Stimulus/Focus: This WOD starts light and gets heavy. Be efficient when changing your weights. […]

Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2)Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: 5 RFT20 Floor Press (95/65)20 Slam Balls (30/20) Stimulus/Focus: This WOD has a longer rep scheme. It will tax your muscular endurance. Plan breaks to avoid failure. Aim for less than 10 […]

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) Use 75% of your 1 RM. Lift on a 3-minute clock. WOD: 10 1-Minute Rounds 2 Split Jerks (75% of your 1 RM) ME Strict Pull Ups Stimulus/Focus: This WOD will be tough on the shoulders. Get as much work in as you possibly can […]