WOD / Blog
27 December 2021
Warm-up: Coach’s Choice: Get Ready for Fran! WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: Benchmark time! Teen/Masters’ RX: 65/45 Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3) Give yourself 5 minutes to rest after Fran. Then, use the clock to lift on your own for 5 sets of 3 on a 3-minute […]
24 December 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: 35 Minute Christmas Eve AMRAP Complete 24 reps of each of the following movements as many times as possible in 35 minutes. 🙂 C: Chest to Bar Pull UpsH: Hang Power Cleans (95/65)R: Ring DipsI: Inverted BurpeesS: Snatches (95/65)T: Toes to BarM: Meter Row (500 Meters)A: Ab […]
23 December 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (20 Minutes to Find 1 RM) WOD: 20 Minute AMRAPMax Effort Unbroken Overhead Squats (60%)Double the Reps for Ab Mat Sit Ups *Score is your total reps in 20 minutes. Stimulus/Focus: Work until failure on the overhead squats. Rest as needed before starting the next round. This will require […]
22 December 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Movement and Get Ready for GRACE! WOD: Grace For Time: 30 Clean and Jerks, 135# / 95# Teen/Masters RX: 95/65 Cool Down: ROMWOD
21 December 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (6 x 6) Use 80% for all sets. Lift on a 3-munite clock. WOD: 10 RFT (20 Minute Cap)10 Floor Press (95/65)(65/45)10 Back Squats (95/65)(65/45) RX+: (135/95)(95/65) Stimulus/Focus: Opposing muscle groups. All work should be unbroken. Cool Down: 3 Round5 Barbell Rollouts10 Bar Hops
20 December 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 70% for all sets. Tempo lifts–5 seconds up, 5 seconds down. WOD: For Time (12 Minute Cap)22-16-10-16-22Kettlebell Single-Leg Deadlift (1.5/1)(1/25#)Pull Ups Stimulus/Focus: This will be hard on the forearms and grip. Try to go unbroken on your deadlifts–half on one leg, half on the other. […]