WOD / Blog
21 April 2021
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) Use the time to get AHAP using a barbell and weights. WOD: 20 Minute EMOTMEven: 2 Turkish Get Ups @ 80%Odd: ME Ab Mat Sit Ups Stimulus/Focus: This workout will be very taxing on the midline. Make each TGU perfect. Push hard […]
20 April 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 4) Use 85% for all sets. Lift on a 3-minute clock. WOD: For Time (25 Minute Cap)10 Front Squats (75/55)10 Bar Hops100 Meter Run20/20/200 Meter Run30/30/300 Meter Run40/40/400 Meter Run50/50/500 Meter Run Teen/Master’s RX: 55/35Stimulus/Focus: This WOD should be light and fast, but cardiovascularly taxing. Aim to […]
19 April 2021
Warm-up: Coach’s Choice Strength/Skill: Review the Day’s Movements WOD: All lifts will happen on a two-minute clock. Shoulder Press (5 x 5 x 5 x 5 x 5 )Start at 70% of your 1 RM and get AHAP. Push Press (3 x 3 x 3 x 3 x 3)Start at heaviest shoulder press weight and […]
16 April 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (20 Minutes)21 Overhead Squats (95/65)42 Double Unders21 Toes to Bar Stimulus/Focus: Shoulder and lung crusher. Break work into moderate sets–no more than 3 sets per movement. […]
15 April 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 10) Use 70% for all reps. Lift on a 3-minute clock. WOD: 10 RFT (20 Minute Cap)10 Floor Press (95/65)10 Burpees over the Bar Stimulus/Focus: Light and fast. Find a motor and keep moving! Do all work unbroken. Cool Down: 500 Meter Row
14 April 2021
Warm-up: Coach’s Choice Strength/Skill: Power Clean (10 Minutes to Get Heavy for the Day) WOD: 10 Minute AMRAP1 Power Clean @ 100% of today’s heavy single10 Air Squats15 Ab Mat Sit Ups Stimulus/Focus: Heavy bar, basic movements. Make every rep perfect. Aim 7-8 rounds. Cool Down: ROMWOD