WOD / Blog
23 November 2022
Warm-up: Coach’s Choice Strength/Skill: Review the Movements WOD: Three 6-Minute Rounds Round 1: 6 Minute AMRAP 10 Floor Press (135/85)(85/55) 10 Front Rack Weighted Lunges (135/85)(85/55) *Rest 1 Minute Between AMRAPs* Round 2: 6 Minute AMRAP 10 Floor Press (135/85)(85/55) 10 Back Rack Weighted Lunges (135/85)(85/55) *Rest 1 Minute Between AMRAPs* Round 3: 6 Minute […]
22 November 2022
Warm-up: Coach’s Choice Strength/Skill: Clean – 3 x 3 x 3 Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 1 Squat Snatch (115/75)(75/55) 3 Clean and Jerks (115/75)(75/55)*Any style clean and jerk* 30 Double Unders Stimulus/Focus: This should be a heavy workout. The lifts will be challenging once […]
21 November 2022
Warm-up: Coach’s Choice Strength/Skill: Shoulder to Overhead Complex Push Press Push Jerk Split Jerk 12 Minutes to Find Your Heaviest Shoulder to Overhead Complex WOD: 5 RFT (18 Minute Cap) 24 Deadlifts (95/65)(65/45) 18 Hang Power Cleans (95/65)(65/45) 12 Push Jerks (95/65)(65/45) Stimulus/Focus: This is double rep DT with lighter weight. The goal is to […]
19 November 2022
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!
18 November 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch – 6 x 2 Use 75% for all sets. Lift on a 2-minute clock. Work speed under the bar. WOD: 5 RFT (12 Minute Cap) 5 Snatch (95/65)(65/45) 10 Wall Balls (20/14)(14/10) 15 Seated Knees to Elbow Stimulus/Focus: This workout should be quick moving. Aim to do all work unbroken. […]