WOD / Blog
10 January 2019
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 5 ) Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 10 Overhead Squats (75/55) 20 Ab Mat Sit Ups Stimulus/Focus: Core, core, core! Lock your midline in tight! Aim for 10 rounds. Cool Down: ROMWOD
09 January 2019
Warm-up: Coach’s Choice Strength/Skill: Deadlift ( 3 x 1) Use 100% of your 1 RM. Lift on a 3-minute clock. WOD: For Time 25 Burpees, Then: 5 Rounds 10 Deadlifts (225/155) 10 Kettlebell Swings (1.5/1) Then, 25 Burpees Stimulus/Focus: This will be a challenging WOD in that it taxes you cardiovascularly before you ever touch […]
08 January 2019
Warm-up: Coach’s Choice Strength/Skill: Power Clean (Work to WOD Weight) WOD: 30-20-10-20-30 Wall Balls (20/14) Double Unders *7 Power Cleans (155/105) AFTER Each Round* Stimulus/Focus: This WOD is going to be taxing on your breathing. Plan breaks. Consider singles on your PCs to give you a chance to breathe and rest. Aim for less than […]
08 January 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5)Use 85% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)15 Back Squats (95/65)1 Bear Crawl Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow […]
08 January 2020
Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5)Use 85% for all sets. 5-second descent. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)15 Back Squats (95/65)1 Bear Crawl Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow […]