WOD / Blog
15 January 2025
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Snatch: 10 x 1 Stimulus/Focus: Use 85% of your heaviest from today. Complete one rep every 30 seconds for 5 minutes. WOD: 4 Rounds (15 Minute Cap) 21 Double Unders 15 Kettlebell Swings 9 Snatches (115/75)(75/55) Stimulus/Focus: […]
14 January 2025
Warm up: Coach’s Choice Strength/Skill: Rope Climb: Spend 10 Minutes Working the Skill WOD: For Time (25 Minute Cap) 27-24-21-18-15-12-9-6-3 Slam Balls (30/20)(20/15) Strict Push Ups Ab Mat Sit Ups *Complete one rope climb after each round of ab mat sit ups for a total of 9 rope climbs. Stimulus/Focus: Maintain good form form on […]
13 January 2025
Warm up: Coach’s Choice Strength/Skill: Thruster 1 x 1 Stimulus/Focus: Spend 20 minutes finding your current 1 RM. WOD: 20 Minute GAFAP 6 – 12 – 18 – . . . Wall Balls (20/14)(14/10) 3 – 6 – 9 – … Burpees to Target (6″) Stimulus/Focus: This will be a cardiovascular grind. The increasing rep […]
11 January 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
10 January 2025
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Power Clean: 10 x 1 Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep every 30 seconds for 5 minutes. WOD: 20 Minute Partner AMRAP (You go, I go Format) 3 Burpees 2 Power Cleans (115/75) 1 […]
09 January 2025
Warm up: Coach’s Choice Strength/Skill: Push Jerk 1 x 1 Stimulus/Focus: Spend 20 minutes finding your 1 rep max. WOD: 4 Rounds for Time (16 Minute Cap) 400 Meter Run 10 Alternating Dumbbell Snatches (50/35)(35/20) 2 Ring Muscle Ups Stimulus/Focus: Push hard on the runs each time. Try to go unbroken on the work. Cool […]