WOD / Blog
23 January 2025
Warm up: Coach’s Choice Strength/Skill: Handstand Walk Skill Work: Spend 10 minutes upside down! WOD: 36 Minute EMOM Minute 1: Row Minute 2: Assault Bike Minute 3: Shuttle Run Minute 4: Bike Erg *In order to RX the workout, males must complete 14 calories each minute, females must complete 10. Twelve shuttle runs must be […]
22 January 2025
Warm up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 10 Stimulus/Focus: Spend 10 minutes getting AHAP for 10 back rack alternating lunges. Back Rack Lunge: 5 x 10 Stimulus/Focus: Use 60% of your heaviest from today. Complete 10 reps every 90 seconds for five rounds. WOD: 15 Minute AMRAP 15 Wall Balls (20/14)(14/10) 15 […]
21 Tuesday 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 10 Rounds (1 Minute Work/1 Minute Rest) 10 Floor Press (95/65)(65/45) Max Effort Burpees Over the Bar Stimulus/Focus: The floor press should be completed quickly and […]
20 January 2025
Warm up: Coach’s Choice Strength/Skill: Clean and Jerk 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP. The clean and jerk can be any style. WOD: 12 Minute GAFAP 1 – 2 – 3 – … Clean and Jerk (135/95)(95/65) 2 – 4 – 6 – . . . Handstand Push Up Stimulus/Focus: Just keep […]
18 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!
17 January 2025
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute Partner AMRAP (You Go, I Go Format) 10/7 Calorie Row 10 Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: This workout will be taxing on your forearms […]