WOD / Blog
19 July 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: For Time3-6-9-12-15-18-21Overhead Squats (75/55)6-12-18-24-30-36-42Double Unders Stimulus/Focus: Taxing on all the things . . . legs, shoulders, and motor. Push through. Aim for less than 10 minutes. Cool Down: Gymnastics Reps
18 July 2019
Warm-up: Coach’s Choice Strength/Skill: Review the movement and get ready! WOD: GI Jane (Time)100 Burpee Pull Ups for Time Stimulus/Focus: One movement-two combined-100 times. Find a pace and try to maintain it. Cool Down: ROMWOD
17 July 2019
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time10-1 Hang Clean (95/65)20-2 Box Jump Overs (24/20) RX+: 135/95; 30/24 Stimulus/Focus: Legs are going to be tired! Aim for less than 20 minutes. Cool Down: Gymnastics […]
16 July 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6)Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 12 Minute AMRAP12 Deadlifts (95/65)6 Overhead Step Lunges (95/65) Stimulus/Focus: Light deadlift, heavy lunge. Aim for 8 rounds. Cool Down: Gymnastics Reps
15 July 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (20 Minutes to Find Your 1 RM) WOD: 21-15-9Shoulder Press (65/45)Handstand Push Up*100 Meter Run AFTER every set of Shoulder Press and HSPUs (Total of 600 Meters) Stimulus/Focus: This will exhaust your shouldrs. You may want to do small sets to avoid failure. Make sure to rest the shoulders […]
12 July 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (4 x 4 x 4 x 4 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (20 Minute Cap)25 Floor Press (95/65)50 Ab Mat Sit Ups *RX+: 135/95; weighted ab mat sit ups (25/15) Stimulus/Focus: Time to work larger sets. You’ll have to decide […]