WOD / Blog
30 January 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time (10 Minute Cap)75 Burpees*Top of Each Minute 5 Wall Balls (20/14) Stimulus/Focus: This workout is a cardio grind. Just go. The faster you go the less wall […]
29 January 2020
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 2 )Use 90% for all sets. Lift on a 3-minute clock. WOD: 15 Minute AMRAP3 Push Jerks (135/95)6 Toes to Bar12 Double Unders Stimulus/Focus: Bye, bye shoulders! Try to rest between each movement so you can do the reps unbroken. Cool Down: Tabata Diagonal Plank Holds
28 January 2020
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 10 Minute AMRAPs5 Toes to Rings5 Ring Pull Ups 10 Minute AMRAP5 Ring Dips5 Ring Rows Cool Down: 5 Ring Muscle Ups or Progressions
27 January 2020
Warm-up: Coach’s Choice Strength/Skill: Clusters (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM1 Cluster (80%)Stimulus/Focus: Time to practice a newer movement. Cool Down: Tabata Handstand Holds
24 January 2020
Warm-up: Coach’s Choice Strength/Skill: Bar Muscle Up Progressions and Skill Work WOD: For Time (15 Minute Cap)5 Bar Muscle Up Progressions/Bar Muscle Ups10 HRPUs/HSPUs15 Calorie Row20 Step Lunges/Jump Lunges25′ Bear Crawl/HS Walk20 Step Lunges/Jump Lunges15 Calorie Row10 HRPUs/HSPUs5 Bar Muscle Up Progressions/Bar Muscle Ups Stimulus/Focus: Just a time to practice some skills we don’t get […]
23 January 2020
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 x 2 )Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 21-15-9 (10 Minute Cap)Overhead Squat (95/65)Bupree (to a 6″ target) Stimulus/Focus: Embrace the suck! This will be difficult to breathe. You can do that […]