WOD / Blog
03 July 2019
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (5 x 5 x 5 )Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP5 Split Jerk (115/75)10 Toes to Bar20 Double Unders Stimulus/Focus: This WOD will be extremely taxing on the shoulders. Find a good pace and try to maintain it. Take short […]
02 July 2019
Warm-up: Coach’s Choice Strength/Skill: Sumo Deadlift (20 Minutes to Find Your 1 RM) WOD: 21-15-9Sumo Deadlift (185/135)Slam Balls (30/20) Stimulus/Focus: This is a sprint. Go as fast as possible. Break when needed, but keep them short. Aim for less than 6 minutes. Cool Down: Gymnastics Reps
01 July 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (10 x 10 x 10 )Use 60% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time50-40-30-20-10Back Squat (95/65)25-20-15-10-5Push Press (95/65) RX+: 135/95Stimulus/Focus: Foundational movements. Move well. Aim for less than 15 minutes. Cool Down: Gymnastics Reps
28 June 2019
Warm-up: Coach’s Choice Strength/Skill: Thruster (6 x 6 x 6 x 6 x 6 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 3 RFT500 Meter Row100 Double Unders20 Thrusters (65/45) Stimulus/Focus: Bye, bye ability to breathe! You have to find a place to catch your breath in this workout. Make sure […]
27 June 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to WOD! WOD: Two Benchmarks for Two Times*150 HRPUs*1-Mile Run Cool Down: ROMWOD
26 June 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP6 Deadlifts (225/155)12 KB Swings (1.5/1) Stimulus/Focus: This WOD will tax your grip. You may want to consider singles on the deadlifts to save your forearms for […]