WOD / Blog
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 […]
23 January 2019
Warm-up: Coach’s Choice Strength/Skill: Handstand Work WOD: 5 Rounds25 Double Unders20 Kettlebell Swings (1.5/1)15 Wall Balls (20/14)10 Pull Ups5 HSPUs RX+: All movements are unbroken. Stimulus/Focus: Aim to complete this WOD RX+ (unbroken) if you are comfortable with the movements. Rest as needed between them to ensure you can go unbroken. Aim to complete it […]
22 January 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time25-20-15-10-5Back Squats50-40-30-10-10Ab Mat Sit Ups RX Weights: 95/65, 115/75, 125/85, 135/95, 155/105Stimulus/Focus: This WOD starts light and gets heavy. Be efficient when changing your weights. […]