WOD / Blog
29 January 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 6 x 6 x 6 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (16 Minute Time Cap) 30 – 20 – 10 Pull Ups Hand Release Push Ups Rest 2 Minutes, Then: 15-10-5 Chest to Bar Pull Ups Handstand […]
28 January 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 24 Minute EMOM Minute 1: Row Minute 2: Wall Balls (20/14)(14/10) Minute 3: Bike Erg Minute 4: Burpees Stimulus/Focus: Complete as many reps as possible for each movement […]
27 January 2025
Warm up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 18 Minute AMRAP 30 Double Unders 20 Ab Mat Sit Ups 10 Seated Dumbbell Presses (35/20)(20/15) Stimulus/Focus: Find a steady pace and just keep moving. None […]
25 January 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
24 January 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Cap) 7-6-5-4-3-2-1 Deadlifts (275/185)(185/135) 21-18-15-12-9-6-3 Pull Ups 42-36-30-24-18-12-6 Double Unders Stimulus/Focus: The deadlifts should be heavy. Scale as needed. Aim to […]
23 January 2025
Warm up: Coach’s Choice Strength/Skill: Handstand Walk Skill Work: Spend 10 minutes upside down! WOD: 36 Minute EMOM Minute 1: Row Minute 2: Assault Bike Minute 3: Shuttle Run Minute 4: Bike Erg *In order to RX the workout, males must complete 14 calories each minute, females must complete 10. Twelve shuttle runs must be […]