WOD / Blog

24 February 2020

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)Start with 75% of your 1 RM. Get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (15 Minute Cap)5 Shoulder Press (65/45)5 Pull Ups10 Push Press (65/45)10 K2E15 Jerks (65/45)15 T2B*RX+: 95/65 Stimulus/Focus: Killer on shoulders and grip. Break when […]

21 February 2020

Warm-up: Coach’s Choice Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: Ladder for TimeSnatch (1-10 reps at 95/65)Burpee (10-1)*Full Squat Snatch Stimulus/Focus: Both of these movements are cardiovascularly taxing as well as muscularly fatiguing. Find a pace you can maintain and […]

20 February 2020

Warm-up: Coach’s Choice Strength/Skill: Ring Work: Dip/Muscle up progressions WOD: 20 Minute EMOTMOdd: 2 M/U or 5 ProgressionsEven: 5 Wall Walks Stimulus/Focus: Skill WOD day! Spend time on the skill or you will not get better. This is not a fast metcon. Be patient in the movements. Compare to Date: 04.22.16 Buy Out: ROMWOD

19 February 2020

Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 3 )*Use 70% of 1 RM for all sets. Lift on a 2-minute clock. WOD: 12 Minute AMRAP5 Back Squats (135/95)10 Bar Hops5 Barbell Rollouts Stimulus/Focus: The moderate time domain will teach you to pace yourself. Work should be unbroken with short breaks in between each movement. […]

18 February 2020

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)Start at 60% of your 1 RM. Get AHAP. Lift on a 3-minute clock. WOD: 3-Part AMRAP4-Minute AMRAP5 Deadlifts (225/155)5 BurpeesRest 1 Minute 4-Minute AMRAP5 Power Cleans (135/95)5 Toes to BarRest 1 Minute 4-Minute AMRAP5 Push Press (95/65)5 Pull Ups Stimulus/Focus: Short […]

17 February 2020

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 3)Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time400 Meter Run10 Shoulder Press (65/45)1 Weighted Box Step Up (65/45 and 24″/20″)9/2, 8,3 . . . Unitl you get to 1/10400 Meter Run Stimulus/Focus: This WOD is light and fast. […]