WOD / Blog
31 January 2019
Warm-up: Coach’s Choice Strength/Skill: Partner Deadlift (Time to Work the Skill) WOD: 10 Minute GAFAP1 Deadlift (135/95)1 Pull Up Stimulus/Focus: Just work. See how far you can get. It will be grip intensive. Think about doing singles to save your grip strength. Cool Down: ROMWOD
30 January 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM) WOD: 10 Minute AMRAP5 Push Jerk (95/65)2 Muscle Ups Stimulus/Focus: This WOD is designed to be light in load and volume. It will be shoulder intensive, but the short rep scheme and time domain should allow you to continue working at a […]
29 January 2019
Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 4 x 3 x 2 x 1 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12-9-6-9-12Clean (95/65)Knees to Elbow RX+: 135/95 Stimulus/Focus: /This WOD will tax your grip strength. However, the short rep scheme should allow you to push through and string reps together. […]
28 January 2019
Warm-up: Coach’s Choice Strength/Skill: Rope Climb WOD: 20 Minute AMRAP25 Double Unders1 Rope Climb Stimulus/Focus: Time to work on skills. Find scales that are going to challenge you. Aim to go unbroken if you have the ability to do so. Grip will fatigue quickly. Cool Down: Alternating TabataStrict Push UpsAir Squats
25 January 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )Start at 70% and get AHAP. Practice the four-finger flash in the bottom. WOD: For Time21-15-9Deadlifts (185/135)42-30-18Step Lunge Stimulus/Focus: This WOD is moderate in load and volume. It will be very leg intensive. Aim for less than 6 minutes. Cool Down: […]
24 January 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (5 x 5 )Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 8 Minute AMRAP4 Push Press (95/65)4 Burpees over the Bar Stimulus/Focus: This WOD is meant to be light and fast. Its short time domain and rep scheme should allow you to […]