WOD / Blog
10 May 2021
Warm-up: Coach’s Choice Strength: Back Squat (4 x 6) Use 80% for all sets. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)5 Handstand Push Ups10 Back Squats (115/75)15 Pull Ups20 Double Unders RX+: Strict HSPUs; 155/105; C2BTeen/Master RX: 75/55Teen/Master RX+: Strict HSPUs; 115/75; C2B Stimulus/Focus: This workout has a little bit of […]
07 May 2021
Warm-up: Coach’s Choice Strength/Skill: Clean (4 x 3 Singles) Use 80% for all lifts. Drop each rep from the top. Work on the quick reset. Lift on a 2-minute clock. WOD: 15 Minute GAFAP1 Clean (80%)1 Wall Walk2/2, 3/3, etc. Stimulus/Focus: This WOD will be tough mentally. The barbell should be heavy. The wall walk […]
06 May 2021
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP5 Push Jerk (95/65)5 Box Jump (24/20)*Rest 2 Minutes after the 8 Minute AMRAP* Teen/Masters RX: 65/45 Stimulus/Focus: The workout is light and fast. […]
05 May 2021
Warm-up: Coach’s Choice Strength/Skill: Handstand Push Up/Pull Up Skill Work WODMetcon: 20 Minute AMRAP10 Pull Ups100 Meter Run20 Alternating Step Lunges200 Meter Run10 HRPUs100 Meter Run20 Air Squats200 Meter Run RX+: Chest to Bar; Handstand Push Ups Cool Down: ROMWOD
04 May 2021
Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WODMetcon: 15 Rounds (20 Minute Cap)10 Double Unders10 Ab Mat Sit Ups1 Deadlift (275/185)*Increase the deadlift by 1 rep after each round Teen/Masters RX: 185/135 Stimulus/Focus: Light and fast […]
03 May 2021
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (6 x 4) Use 80% for all lifts. Lift on a 3-minute clock. WODMetcon: For Time (20 Minute Cap)21 Kettlebell Swings (1.5/1)15 Burpees9 Overhead Squats (95/65)15 Burpees21 Kettlebell Swings (1.5/1)800 Meter Run21 Kettlebell Swings (1.5/1)15 Burpees9 Overhead Squats (95/65)15 Burpees21 Kettlebell Swings (1.5/1) Teen/Masters RX: 1/25#; 65/45RX+: 2/1.5; 135/95Teen/Masters […]