WOD / Blog
24 June 2021
Warm-up: Coach’s Choice Strength/Skill: Push Press (4 x 4 x 4 x 4 x 4) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (6 Minute Cap)5 Push Press (95/65)5 Pull Ups Teen/Masters RX: 65/45 Stimulus/Focus: Classic push-pull workout. Do all work unbroken and fast. This is a sprint. Give […]
23 June 2021
Warm-up: Coach’s Choice Strength/Skill: Build To WOD Weight WOD: 30 Minute GAFAP1 Deadlift (315/205)400 Meter Run*400 Meter Run/2 DLs*Increase the deadlift by one rep each round*If you get out on the run before time is called, you can count that as a full round, but must finish the run.*Teen/Masters RX: 205/155 Stimulus/Focus: Kill your legs […]
22 June 2021
Warm-up: Coach’s Choice Strength/Skill: Handstand Skill Work: Walks, holds, push ups, strict work, deficits. You choose your goat and work on it. WOD: 21-15-9-15-21 (25 Minute Cap)Handstand Push UpsBuprees Stimulus/Focus: This workout is a push/push stimulus. Your shoulders will be smoked. Break the handstand push ups into manageable sets to avoid muscle failure. Find a […]
21 June 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (10 x 2) Use 90% for all sets. Lift on a 2-minute clock. WOD: 5 Three-Minute Rounds200 Meter Run with Wall Ball (20/14)Max Effort Wall Balls (20/14) Teen/Masters RX: 14/10 Stimulus/Focus: Running and wall balls both tax the legs and lungs. Run hard, but try not to rest too […]
18 June 2021
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 ) Start at 60% of your 1 RM and get AHAP. Maintain a 2-second pause in the bottom. Lift on a 3-minute clock. WOD: 21-18-15-12-9-6-3 (25 Minute Cap)Chest to Bar Pull UpFront Squat (95/65)Burpee Teen/Masters RX: 65/45 Stimulus/Focus: This […]
17 June 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) Use 75% for all sets. Lift on a 3-minute clock. WOD: 10 Two-Minute Rounds*Sprint 100 Meters*Walk/Jog Back*Rest Stimulus/Focus: Run each sprint as fast as you can to give you the most time to rest before running again. Cool Down: Bike, row, or walk at an […]