WOD / Blog
25 January 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find Your 1 RM) WOD: Ten 2-Minute Rounds6 Burpees8 Pull Ups10 Alternating Step Lunges*Rest Stimulus/Focus: The goal is to do these rounds as quickly as possible. They are sprints. You want as much time to rest before the next round as possible. Try to keep your […]
24 January 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 2 ) Use 90% for all sets. Lift on a 3-minute clock. WOD: 12 RFT10 Back Squats (95/65)(65/45)1 Overhead Plate Carry (45/25) Stimulus/Focus: Try to do all work unbroken with minimal transition time between each round. Cool Down: 50 Weighted Sit Ups (plate from workout)
22 January 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!
21 January 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (12 Minute Cap)5 Snatch (95/65)(65/45)10 Kettlebell Swings (1.5/1)(1/25#)20 Double Unders RX+: (135/95)(95/65); (2/1.5)(1.5/1) Stimulus/Focus: A great CF triplet. This will tax your grip and your lungs. […]
20 January 2022
Warm-up: Coach’s Choice Strength/Skill: 15 Minutes to Work Ring Muscle Up Progressions WOD: For Reps and Distance20 Minute Partner AMRAPPartner 1: 5 Ring Muscle UpsPartner 2: Row*Switch Stimulus/Focus: This workout is designed to work on muscle ups while you are fatigued. You will have two scores. One is total muscle up reps and the other […]
19 January 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (Work to WOD Weight)Note: This should be a moderately heavy weight for you. WOD: For Time (20 Minute Cap)100 Floor Press (135/95)(95/65)75 Ab Mat Sit Ups50 Pull Ups25 Hand Release Push Ups Stimulus/Focus: Chip away! Try to do big sets, but do not work to failure. Cool Down: ROMWOD