WOD / Blog
04 December 2021
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!
03 December 2021
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 2 ) Use 90% for all sets. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)50-30-20Thrusters (65/45)(45/35)Pull Ups Stimulus/Focus: Two evil movements together again. The large rep scheme will force you to break. Keep your pull ups in small sets with short breaks. Do larger sets […]
02 December 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 3) Use 75% on all sets. Work the rebound. Lift on a 2-minute clock. WOD: 15 Minute AMRAP5 Slam Balls (30/20)(20/15)10 Double Unders Stimulus/Focus: This is a quick turnover workout. All work should be unbroken with very short breaks. Aim for 20 rounds. Cool Down: Tabata Handstand […]
01 December 2021
Warm-up: Coach’s Choice Strength/Skill: Devils Press and Turkish Get Up Skill Work WOD: 20 Minute EMOTMEven: 4 Devils PressOdd: 2 TGU Stimulus/Focus: Work the skills. You’ll be using dumbbells for both movements. Go as heavy as you safely can. Challenge yourself. Cool Down: ROMWOD
30 November 2021
Warm-up: Coach’s Choice Strength/Skill: Double Under Skill Work WOD: 30 Minute AMRAP10 HSPUs20 Alternating Step Lunges30 Ab Mat Sit UPs *Masters RX: Seated DB Press (35/20) Stimulus/Focus: Aim to do your work unbroken. If you have to break make sure that it is no more than once per round. Strive for 10 rounds. Cool Down: […]
29 November 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: Opposing Ladder (20 Minute Cap)21-18-15-12-9-6-3Wall Balls (20/14)(14/10)3-6-9-12-15-18-21Deadlift (60%)*100 Meter Run After Each Round of Deadlifts (Total of 7 Runs) Stimulus/Focus: This workout will be demanding on the legs. Try to do work unbroken or in no more than two sets and push […]