WOD / Blog
24 May 2021
Warm-up: Coach’s Choice Strength/Skill: Ring Muscle Ups & Progressions WOD: For Time (30 Minute Cap)500-400-300-200-100Meter Run50-40-30-20-10Air Squats5-4-3-2-1Ring Muscle Ups Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are. Cool Down: 4 Rounds10 GHD Extensions10 […]
21 May 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2 ) Use 90% for all your sets. Lift on a 3-minute clock. WOD: 10 Minute Clock150 Deadlifts (95/65)ME Chest to Bars with Remaining Time RX+: 135/95; Bar Muscle UpsTeen/Masters RX: 65/45; Pull UpsTeen/Masters RX+: 95/65; Chest to Bar Stimulus/Focus: Move through the deadlifts as quickly and safely […]
20 May 2021
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 14 Minute AMRAP1 Power Snatch (@90%)20 Double Unders100 Meter Run Stimulus/Focus: Heavy but fast. Low rep count allows you to move quickly. Aim […]
19 May 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (4 x 2 ) Use 90% for all lifts. Lift on a 2-minute clock. WOD: 8 Minute AMRAP4 Front Squats (95/65)4 Burpees over the Bar Teen/Masters RX: 65/45 Stimulus/Focus: This should be light and fast. Do all work unbroken and strive for short rests between rounds. Aim for 10-12 […]
18 May 2021
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time (20 Minute Cap)27-21-15-9Split Jerk (95/65)Ring Dips Teen/Masters RX: 65/45 Stimulus/Focus: This is a push and push workout. The rep scheme is not short. Try to do […]
17 May 2021
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Chipper For Time (45 Minute Cap)100 Air Squats90 Ab Mat Sit Ups80 Alternating Step Lunges70 Strict Push Ups60 Slam Balls (30/20)50 Box Jumps (24/20)40 Kettlebell Swings (1.5/1)30 Handstand Push Ups20 Toes to Bar10 Kettlebell Overhead Squats (1.5/1) *Teen/Masters RX: Slam Ball (20/15); KB (1pood/25#) Stimulus/Focus: Have fun with […]