WOD / Blog
12 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start lifting at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 18 Floor Press 1 Rope Climb 15 Floor Press 2 Rope Climbs 12 Floor Press 3 Rope Climbs 9 Floor Press […]
10 May 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!
09 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 5 Stimulus/Focus: Perform all lifts at 70% of 1 rep max. Lifts will be on a 2-minute clock. WOD: For Time (10 Minute Cap) 150 Kettlebell Swings (2/1.5)(1.5/1) Stimulus/Focus: Break the work as needed in order to avoid muscular failure. Think small sets and short breaks. Cool […]
08 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: First working rep should be in the 80% range. Try to increase weight each round. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap) 1,000/900 meter row 50 deadlifts (135/95)(95/65) 30 handstand push-ups Stimulus/Focus: […]
07 May 2025
Warm-Up: Coach’s Choice Strength/Skill: Skill Work: Review jump rope, GHD, and ring dips and find good progressions for the workout. WOD: Three 7-Minute Rounds 800-meter run 40 double-unders 20 GHD sit-ups 10 ring dips *Rest the remainder of the time. Stimulus/Focus: This will tax you cardiovascularly. Aim to have one minute of rest. Adjust your […]