WOD / Blog
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 […]
16 June 2021
Warm-up: Coach’s Choice Strength/Skill: Review the movements and row 500 meters to get ready for the fitness test. WOD: Fitness Test 2 Minutes HRPUsRest 2 Minutes2 Minutes Ab Mat Sit UpsRest 2 Minutes2 Minutes Pull UpsRest 2 Minutes2 Minutes Air Squats Stimulus/Focus: Score is your total reps. Make sure to write in notes how many […]
15 June 2021
Warm-up: Coach’s Choice WOD: Isabel For Time: 30 Snatches, 135# / 95# Stimulus/Focus: Benchmark time! Go for a PR! Any style snatch is allowed–muscle, power, split, full. Complete Isabel, then row/bike until everyone else is finished. The group will start the snatch strength together. Teen/Masters RX: 95/65 Strength/Skill: Snatch (4 Two Minute Rounds)Time to work […]