WOD / Blog
04 October 2019
Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock. WOD: Three Couplets WOD #1: 5 Minute Cap5 RFT10 Front Squats (95/65)5 Pull Ups WOD #2: 5 Minute Cap5 RFT10 Front […]
03 October 2019
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Chipper Time (40 Minute Time Cap)100 Double Unders90 Ab Mat Sit Ups80 Air Squats70 Hand Release Push Ups60 Jump Lunges50 Alternating KB Snatch (1.5/1)40 Burpees30 KB Swings (1.5/1)20 Med Ball Cleans (20/14)10 Wall WalksStimulus/Focus: Chipper Time! Get through each movement before moving onto the next. Cool […]
02 October 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3)Each set should be a series of fast singles, but each must be lifted and lowered. Stand up between each rep. Focus on a good set on the bar each time. Use 90% for each set and lift on a 3-minute clock. WOD: 15 Minute AMRAP400 Meter Run15 […]
01 October 2019
Warm-up: Coach’s Choice Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )Tempo floor press-five seconds down, five seconds up. Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)500 Meter Row15 Floor Press (135/95) Stimulus/Focus: This WOD is a heavy pull-push workout. The weight […]
30 September 2019
Warm-up: Coach’s Choice Strength/Skill: Review the Bear Complex WOD: Bear Complex (7 x 7 x 7 x 7 x 7 x 7 x 7)Power CleanFront SquatPush PressBack SquatSecond Push Press Stimulus/Focus: You have 5 minutes for each of 7 rounds. You must complete the above complex 7 times without releasing the bar. Increase weight each […]
30 August 2019
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2)Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT25 Shoulder Press (65/45)50 Burpees75 Double Unders400 Meter Run Stimulus/Focus: Bye, bye shoulders! Rest on the run! Aim for less than 35 minutes. Cool Down: Gymnastics Reps