WOD / Blog

18 June 2021

Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 ) Start at 60% of your 1 RM and get AHAP. Maintain a 2-second pause in the bottom. Lift on a 3-minute clock. WOD: 21-18-15-12-9-6-3 (25 Minute Cap)Chest to Bar Pull UpFront Squat (95/65)Burpee Teen/Masters RX: 65/45 Stimulus/Focus: This […]

17 June 2021

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 ) Use 75% for all sets. Lift on a 3-minute clock. WOD: 10 Two-Minute Rounds*Sprint 100 Meters*Walk/Jog Back*Rest Stimulus/Focus: Run each sprint as fast as you can to give you the most time to rest before running again. Cool Down: Bike, row, or walk at an […]

16 June 2021

Warm-up: Coach’s Choice Strength/Skill: Review the movements and row 500 meters to get ready for the fitness test. WOD: Fitness Test 2 Minutes HRPUsRest 2 Minutes2 Minutes Ab Mat Sit UpsRest 2 Minutes2 Minutes Pull UpsRest 2 Minutes2 Minutes Air Squats Stimulus/Focus: Score is your total reps. Make sure to write in notes how many […]

15 June 2021

Warm-up: Coach’s Choice WOD: Isabel For Time:  30 Snatches, 135# / 95# Stimulus/Focus: Benchmark time! Go for a PR! Any style snatch is allowed–muscle, power, split, full. Complete Isabel, then row/bike until everyone else is finished. The group will start the snatch strength together. Teen/Masters RX: 95/65 Strength/Skill: Snatch (4 Two Minute Rounds)Time to work […]

14 June 2021

Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (20 Minute Cap)50 Sumo Deadlift (95/65)50 Slam Balls (30/20)50 Double Unders Teen/Masters RX: 65/45; 20/15 Stimulus/Focus: This is tough cardio WOD. You should […]

11 June 2021

Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (15 Minutes to Work the Skill) Use this time to play around with the Turkish Get Up. Use KBs, DBs, SBs, Barbells. Try dynamic loading. Have fun with it! WOD: 20 Minute EMOTMEven: 2 Turkish Get Ups (1 Per Side)(50/35 Dumbbell)Odd: Max Effort Pistols Teen/Masters RX: 35/20 Stimulus/Focus: […]