WOD / Blog
7 August 2019
Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 3)Use 80% for all sets. Two-second pause in the bottom. WOD: 18 Minute AMRAP10 Back Squats (95/65)20 Double Unders200 Meter Run Stimulus/Focus: A Burner for the legs. Find a pace and maintain it throughout the 18 minutes. Aim for 6 rounds. Cool Down: Gymnastics Reps
6 August 2019
Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find Your 1 RM) WOD: 5 RFT (15 Minute Cap)5 Pull Ups10 Push Press (95/65)20 Air Squats RX+: C2B, 135/95, pistols Stimulus/Focus: This WOD is moderate in load and volume. Focus on good movement and stringing reps together. No mixing and matching of RX and RX+. […]
5 August 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time10-1 Deadlifts (275/185)1-10 Burpees Stimulus/Focus: This is a heavy load. You may want to focus on singles the entrie time. Find a steady pace on the burpees. Aim for less than […]
2 August 2019
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (4 x 4 x 4 x 4 x 4 x 4)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 100 Push Jerks for Time (95/65)*10 Wall Balls (20/14) with each break Stimulus/Focus: Strategize well! Don’t work to failure. Cool Down: Gymnastics Reps
1 August 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Weighted Walking Lunge (20 Minutes to Find Max Load Overhead for 25 Feet) WOD: 8 Minute Partner AMLAP-as many lengths as possible 🙂*Single Arm Kettlebell Overhead Walking Lunge (25 feet = 1 length)(1.5/1) Stimulus/Focus: Keep your midline tight and shoulder stable. One partner lunges, the other rests. Can only switch at […]
31 July 2019
Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: For Reps2 Minutes ME Burpees2 Minutes ME Reverse Burpees2 Minutes ME Double Unders2 Minutes ME Row Calories2 Minutes ME Air Squat2 Minutes ME Box Jumps (30/24)Stimulus/Focus: It is just 12 minutes . . . said no one! Work as hard as you can at each movement. Cool Down: […]