WOD / Blog
30 August 2025
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!
29 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Pause Push Jerk 3 x 3 x 3 x 3 x 3 Hold each rep in the catch position for 3 seconds. Stimulus/Focus: Start at 60% of your push jerk 1 RM. Get AHAP. Lift on a 2-minute clock. Make sure to hold the pause in the catch position for three […]
28 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (15 Minute Time Cap) 15/12 Calorie Row 12 Power Cleans (135/95)(95/65) 9 Burpees Stimulus/Focus: This will be a cardio grind. Complete the snatches […]
27 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Left) 20 Ab mat Sit Ups 25′ Single-Arm Overhead Walking Lunges (50/35)(35/20)(Right) 10 Pull Ups Stimulus/Focus: Attempt to complete all work unbroken. Aim for 6 rounds. […]
26 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 6 x 4 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 12 Dumbbell Deadlifts (50/35)(35/20) 9 Dumbbell Hang Power Cleans (50/35)(35/20) 6 Dumbbell Push Jerks (50/35)(35/20) Stimulus/Focus: Use two dumbbells for each movement. Aim to complete each movement unbroken (leading into the next […]
25 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Kettlebell Skill Work WOD: 6 RFT (24 Time Minute Cap) 400 Meter Run 15 Hang Kettlebell Snatches (Left) 15 Hang Kettlebell Snatches (Right) Stimulus/Focus: Push hard on the run. Complete the KB hang snatches in two sets or unbroken. Cool Down: 3 Rounds 5 Calorie Row 10 KB Goblet Squat