WOD / Blog

22 February 2021

Warm-up: Coach’s Choice Strength/SkillReview the WOD movements! WODMetcon (Time)”Filthy Fifty-ish!”Happy 56th Birthday, Coach Marc! 56 Box Jumps (24/20)56 Jumping Pull Ups56 Kettlebell Swings (1 pood/25#)56 Alternating Step Lunges56 Knees to Elbow56 Push Press (45/25)56 Supermans (2-second hold)56 Wall Balls (20/14)56 Burpees56 Double Unders Stimulus/Focus: Chipper time! Break when needed, but keep them short. Aim for […]

03 April 2020

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3-3-2-2-1-1)Start at 75% and increase by 5% each round. Lift on a 3-minute clock. WOD: 12 Minute AMRAP4 Power Snatch (95/65)8 Front Rack Lunges (95/65) RX+: 115/75 and Overhead Lunges Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for […]

02 April 2020

Warm-up: Coach’s Choice Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM) WOD: 5 Minute AMRAPMax Hang Cleans (60% of your 1 RM) Stimulus/Focus: Just Go! It is only five minutes! Cool Down: ROMWOD

01 April 2020

Warm-up: Coach’s Choice Strength/Skill: Handstand Walk WOD: 20 Minute AMRAP10 Toes to Bar20 Pistols30′ Handstand Walk Stimulus/Focus: This is an advanced gymnastics WOD. Find movements and reps that will challenge you in each area. Put time in practicing new skills and have fun! Cool Down: Tabata Chin Over the Bar Holds

31 March 2020

Warm-up: Coach’s ChoiceStrength/Skill: Deadlift (10 x 10)Use 50%-60% for all sets. Lift on a 3-minute clock. WOD: 21-15-9 (9 minute cap)Deadlifts (275/185)Inverted Burpees Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it! Cool Down: 4 Rounds100 Meter Run10 Bottoms Up Kettlebell Presses (5 on each side)

27 March 2020

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (20 Minutes to Find 1 RM) WOD: 20 Minute AMRAP5 Pull Ups10 Push Ups15 Squats*Use DBs for all movements. Choose your own weight, but you can only have one pair. You’ll use one for weighted pull ups, 2 for push ups on dumbbells, and 2 on shoulders for squats. […]