WOD / Blog
13 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 10-9-8-7-6-5-4-3-2-1 Floor Press (Bodyweight) Chest to Bar Pull Ups Stimulus/Focus: This workout is a classic push-pull focus. RX requires floor press […]
12 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Pistol Practice Spend 10 minutes working through various scales. WOD: 20 Minute EMOM Minute 1: Max Effort Russian Kettlebell Swings (2/1.5)(1.5/1) Minute 2: Max Effort Alternating Pistols Stimulus/Focus: Push hard in each minute. Find progressions, weights, and rep counts that challenge you. Cool Down: Tabata Bar Hangs
11 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Dumbbell Push Press (50/35)(35/20) 5 Knees to Elbows 100 Meter Run Stimulus/Focus: This rep scheme is short and should allow you to complete […]
10 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Clean 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: For Time (16 Minute Time Cap) 15-12-9-12-15 Calorie Row Cleans (115/75)(75/55) Stimulus/Focus: This will be a cardiovascularly taxing workout. Find a steady pace and just keep moving. Completing the cleans in singles will save your […]
08 August 2026
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!
07 August 2026
Warm-Up: Coach’s Choice Strength/Skill: Snatch 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 RFT (18 Minute Time Cap) 6 Snatches (115/75)(75/55) 36 Double Unders Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. […]