WOD / Blog
19 December 2019
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: Chipper for Time (45 Minute Cap)100 Double Unders90 Step Lunges80 HRPUs70 Wall Balls (20/14)60 Slam Balls (30/20)50 KB Swings (1.5/1)40 Buprees30 Chest to Bar20 Pistols10 Ring Muscle Ups Stimulus/Focus: Chipper time! Move well. Break your work into manageable sets in order to keep moving. Take very short breaks. […]
18 December 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 )Use 75% for all sets. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)50-40-30-20-10Floor Press (95/65)10-20-30-40-50Ab Mat Sit Ups Stimulus/Focus: Laying on the floor all the WOD long! Have fun with this one! Cool Down: 50 Superman Holds (2 seconds)
17 December 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM) WOD: 9-6-3 (10 Minutes)Power Cleans (80%)Bar Muscle Ups Stimulus/Focus: This WOD is designed to give you a chance to work on bar muscle ups. The two movements will be taxing on your grip, so you may want to do small sets or […]
16 December 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 6)Use 80% for all sets. Lift on a 3-minute clock. WOD: Five Rounds (4-Minutes Each)Max Unbroken Pull UpsMax Unbroken Overhead Squats (95/65) Score=Total Reps Stimulus/Focus: This WOD will tax your shoulders, but it will be more of a mental workout than anything else. How long can you […]
13 December 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 6)Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 12 Minute AMRAP3 Back Squats (135/95)9 Pull Ups27 Double Unders RX+: 165/115; chest to bar Stimulus/Focus: This WOD has all the things-weightlifitng, gymanstics and cardio! Aim for 5-6 rounds. Cool Down: Tabata […]
12 December 2019
Warm-up: Coach’s Choice Strength/Skill: Split Snatch (10 Minutes to Find Heavy for the Day) WOD: 20 Minute EMOTMEven: 2 Split Jerks (90%)Odd: 10 Calories (Row) Stimulus/Focus: Time to work the heavy split jerk without being rushed. The intent of the row is to make you taxed before lifting heavy. The score for the workout is […]