WOD / Blog
16 January 2020
Warm-up: Coach’s Choice Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill) WOD: 10 Minute EMOTM2 DB TGU (50/35) Stimulus/Focus: Time to work a skill we don’t practice often. This movement will develop midline stability and strength that will transfer over to all your major lifts. Spend time on it. Cool Down: ROMWOD
15 January 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time100 Deadlifts (135/95)*At the top of each minute do 5 strict push ups Stimulus/Focus: This WOD is meant to get you to push your cycle rate on […]
14 January 2020
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 5)Do all sets at 70%. Lift on a 3-minute clock. WOD: Three 6-Minute AMRAPs6 Minute AMRAP6 Snatch (80%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (70%)12 Double UndersRest 2 Minutes Then, 6 Minute AMRAP6 Snatch (60%)12 Double Unders Stimulus/Focus: This WOD is meant to build your […]
13 January 2020
Warm-up: Coach’s Choice Strength/Skill: Floor Press (7 x 7 x 7 x 7 x 7 x 7)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap)21-18-15-12-9-6-3Floor Press (95/65)3-6-9-12-15-18-21Toes to Bar Stimulus/Focus: This WOD will be tough on the shoulders. Aim to do your smaller sets unbroken, but plan […]
10 January 2020
Warm-up: Coach’s Choice Strength/Skill: High Hang Power Snatch (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTMEven: 2 Complexes (60% from today)Odd: 8 Calories (Row) Complex: HHPS, HPS, PSRX+: 80% and 10 calories Stimulus/Focus: This WOD is designed to give you a chance to work a complex while fatigued. Push hard on the […]
09 January 2020
Warm-up: Coach’s Choice Strength/Skill: Deadlift (Refine the Technique) WOD: Death By Deadlifts*Minute 1: 1 Deadlift (95/65)*Minute 2: 2 Deadlifts (95/65)*Add one rep each minute until you cannot lift the required number of reps in the minute. Stimulus/Focus: This WOD will be taxing on your grip. Take advantage of the rest the early rounds provide. When […]