WOD / Blog
26 December 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 3 ) Use 75% for all sets. Lift on a 2-minute clock. WOD: 16 Minute AMRAP 16 Overhead Squats (50/35) 2 Muscle Ups 1 Bear Crawl Stimulus/Focus: Time to work on skills we don’t practice enough. Embrace the suck. Cool Down: Tabata V-Ups
24 December 2018
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: 3 Rounds for Total Reps 10 Movements 1 Minute Per Movement Stimulus/Focus: This WOD is designed to keep you moving. Give your max effort at each movement. Cool Down: Accumulate 100 Calories *Bike, Ski, Row, Run (400 meters=25 calories
21 December 2018
Warm-up: Coach’s Choice Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. LIft on a 3-minute clock. WOD: Four 5-Minute Rounds In each round complete: 21 Double Unders 15 Push Jerks (95/65) 9 Strict Pull Ups Rest the remainder of […]
20 December 2018
Warm-up: Coach’s Choice Strength/Skill: Getting ready to BURPEE! WOD: 20 Minute Death by Burpees *Complete 5 burpees every 30 seconds for as long as possible. *Once you “die,” row, bike, or run for the remainder of the time. Stimulus/Focus: Push yourself here. Do five burpees as quickly as possible to give yourself […]
19 December 2018
Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 5 ) Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 5 Floor Press (95/65) 5 HRPUs RX+: 135/95; strict push ups Stimulus/Focus: The two similar movements in this WOD will be muscularly taxing. […]
18 December 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6) Use 70% for all sets. Lift on a 3-minute clock. WOD: 6 RFT 6 Deadlifts (275/185) 12 Toes to Bar Stimulus/Focus: This WOD will tax your grip. You may want to do singles on the deadlifts to conserve your grip for T2B. Aim for less than 12 […]