WOD / Blog
11 March 2020
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 3)Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 2-Part AMRAP8 Minute AMRAP5 Push Jerk (115/75)5 Pull Ups *Rest 2 Minutes Stimulus/Focus: Tough on the shoulders, but the short rep scheme should allow you to go unbroken and to keep moving. […]
10 March 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6)Use 70% of your 1 RM for all sets. Tempo deadlifts with a 5-second count up and down. WOD: 10 Minute GAFAP3 Burpee Box Jump Overs (24/20)3 Deadlifts (225/155)6/6, 9/9, 12/12, 15/15 . . . Stimulus/Focus: This is going to crush your legs. Find a pace and just […]
09 March 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 20 Minute EMOTMEven: 2 Back Squats (90%) (From Rack)Odd: 10 Wall Balls (20/14) Stimulus/Focus: This WOD should be heavy. The wall balls will tax your […]
06 March 2020
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 5 RFT (10 Minute Cap)5 Shoulder Press (95/65)10 Push Press (95/65)15 Push Jerk (95/65) Stimulus/Focus: Oh, my shoulders! See if you can hold onto the bar for a complete round before putting it down, but do not work to failure or […]
05 March 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Work to WOD Weight) WOD: For Time12-9-6Deadlift (315/205)Bar Muscle Ups Stimulus/Focus: This WOD is heavy in load and advanced in gymnastics. Find scales that meet those stimuli. Find a weight that forces you to lift in singles. Find a gymnastics movement that challenges you. This might be pull ups, chest […]
04 March 2020
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5)Use 85% for all sets. Lift on a 3-minute clock. WOD: Tabata Kick Your Butt! (AMRAP – Reps)HRPUsAir SquatsAb Mat Sit UpsBox Jumps (24/20) 8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total […]