WOD / Blog
03 May 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!
02 May 2025
Warm up: Coach’s Choice Strength/Skill: Front Rack Reverse Lunges 1 x 8 Stimulus/Focus: Spend 10 minutes getting AHAP for 8 reps. Front Rack Reverse Lunges 3 x 8 Stimulus/Focus: Use 90% of the heaviest lifted today. Complete a set of 8 every 2 minutes for 3 rounds. WOD: 15 Minute AMRAP 10/7 Calorie Row 10 […]
01 May 2025
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 10 x 10 Stimulus/Focus: Use 50%-60% for all sets. Lift on a 2-minute clock. WOD: For Time (14 Minute Time Cap) 21-18-15-12-9-6-3 Handstand Push Ups 42-36-30-24-18-12-6 Ab Mat Sit Ups Stimulus/Focus: The sit ups will give you a chance to rest your shoulders. Focus on doing larger sets […]
30 April 2025
Warm up: Coach’s Choice Strength/Skill: Clean Pull + Squat Clean 1 x 1 Stimulus/Focus: Use 10 minutes to find your heaviest complex. Clean Pull + Squat Clean 10 x 1 Stimulus/Focus: Use 80% for all lifts. Complete one complex every 30 seconds for 5 minutes. WOD: 10 Rounds (1 Minute Work/1 Minute Rest) 12/8 Calorie […]
29 April 2025
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing rope climb skills. WOD: 20 Minute EMOM Minute 1: Max Burpee Box Jump Overs (24/20) Min 2: 1 Round of Cindy Min 3: Max Double Unders Min 4: Max Wall Walks *Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats […]
28 April 2025
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Four 5-Minute Rounds 200 Run 20 Wall balls (20/14)(14/10) 20 Burpees Stimulus/Focus: Try to push hard on the work to give yourself as much time to […]