WOD / Blog

08 January 2020

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5)Use 85% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)15 Back Squats (95/65)1 Bear Crawl Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow […]

07 January 2020

Warm-up: Coach’s Choice Strength/Skill: Push Press (15 Minutes to Find Your 1 RM) WOD: For Time (30 Minute Cap) 1 round of:150 double-unders30 push presses, ½ body weight6 legless rope climbs, 15 ft. Then, 2 rounds of:75 double-unders15 push presses, ½ body weight3 legless rope climbs, 15 ft. Then, 3 rounds of:50 double-unders10 push presses, […]

06 January 2020

Warm-up: Coach’s Choice Strength/Skill: Set up your station for “The 12 Days of Christmas” WOD! WOD: The Twelve Days of Christmas (Time)1 – Wall Walk2 – KB Swings (1.5/1)3 – Pull Ups4 – Wall Balls (20/14)5 – HRPUs6 – Slam Balls (30/20)7 – Ab Mat Sit Ups8 – G20 (45/25)9 – Burpees10 – Med Ball […]

03 January 2020

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (8 x 8 x 8)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 25-Minute Clock As many rounds as possible in 5 minutes of: 10 strict pull-ups20 strict push-ups30 air squats Then, as many rounds as possible in 5 minutes of: 8 strict pull-ups16 strict push-ups24 […]

02 January 2020

Warm-up: Coach’s Choice Strength/Skill: DB Work WOD: DB DT-5 RFT (20 Minute Cap)12 DB Deadlifts (50/35)9 DB Hang Power Cleans (50/35)6 DB Push Jerk (50/35) Stimulus/Focus: If you have a DT time, don’t even bother looking it up. This will be a completely different beast. So hard on grip and midline stability. Cool Down: 50 […]

01 January 2020

Warm-up: Coach’s Choice Strength/Skill: Reveiw the WOD Movements and Make a Board! WOD: “2020” for Time (45 Minute Cap)20 Movements-20 Reps Each*Complete in ANY order you would like. Must finish one movement before moving to the the next. Can use any weights/heights, etc you would like.* GHD Sit UpsGHD ExtensionsBox JumpsCalories on BikeCalories on RowKB […]