WOD / Blog
11 August 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3) Use 80% for all sets. Lift on a 2-minute clock. WOD: 8 Minute AMRAP5 Deadlifts (135/95)5 Box Jumps (24/20) Teen/Masters RX: 95/65 Stimulus/Focus: This workout should be fast. The weight and height are no challenge. The reps scheme is low. Your legs will be smoked. Just keep […]
10 August 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 7 RFT (14 Minute Cap)5 Overhead Squat (115/75)10 Seated Knees to Elbow15 Double Unders Teen/Masters RX: 75/55 Stimulus/Focus: This workout should move quickly. The load is moderate. […]
09 August 2021
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 Minutes to Find Heavy for the Day) WOD: 10 Rounds1 Minute Max Effort Floor Press (50%)1 Minute Rest*The reps come out of the rack and do not have to be unbroken.*Score is your total reps in the 10 rounds. Stimulus/Focus: Burnout. You should get as many reps in […]
7 August 2021
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!
06 August 2021
Warm-up: Coach’s Choice Strength/Skill: Front Squat (5 x 5 ) Use 80% for all sets. Lift on a 3-minute clock. WOD: 3 RFT (20 Minute Cap)400 Meter Run30 Front Squats (45/35)20 Strict Push Ups Teen/Masters RX: 35/25 Stimulus/Focus: The longer rep schemes will be tough for some. Try to only break once on each movement […]
05 August 2021
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (15 Minute Death By Shoulder Press) Use 65% for all sets. Start with one rep in the first minute. Add one rep each minute. The work must be completed unbroken. If/when you “die,” go back the last number you completed and lift that for the remaining minutes. WOD: For […]