WOD / Blog
20 December 2018
Warm-up: Coach’s Choice Strength/Skill: Getting ready to BURPEE! WOD: 20 Minute Death by Burpees *Complete 5 burpees every 30 seconds for as long as possible. *Once you “die,” row, bike, or run for the remainder of the time. Stimulus/Focus: Push yourself here. Do five burpees as quickly as possible to give yourself […]
19 December 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 ) Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 5 Floor Press (95/65) 5 HRPUs RX+: 135/95; strict push ups Stimulus/Focus: The two similar movements in this WOD will be muscularly taxing. […]
18 December 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6) Use 70% for all sets. Lift on a 3-minute clock. WOD: 6 RFT 6 Deadlifts (275/185) 12 Toes to Bar Stimulus/Focus: This WOD will tax your grip. You may want to do singles on the deadlifts to conserve your grip for T2B. Aim for less than 12 […]
17 December 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch (20 Minutes to Find Your 1 RM) WOD: 21-18-15-12-9-6-3 Snatch (75/55) Wall Balls (20/14) Stimulus/Focus: This WOD will be extremely muscularly and cardiovascularly taxing. The similar movements will not provide built in recovery for your body. Strategize breaks to avoid failure. Cool Down: 3 Rounds 15 […]
14 December 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 ) Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Time Cap) 10 Deadlifts (225/155) 10 Calorie Row Stimulus/Focus: The pull-pull of this workout will test your grip strength. Consider doing […]
13 December 2018
Warm-up: Coach’s Choice Strength/Skill: Review WOD movements WOD: 20 Minute AMRAP 5 Chest to Bar 10 Wall Balls (20/14) 15 Kettlebell Swings (1.5/1) Stimulus/Focus: This is a long WOD. It will tax your motor. Strive to go unbroken with longer rests between movements or split your reps in half each time and […]