WOD / Blog
06 April 2024
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!
05 April 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP across the four sets of four reps. Show four-finger flash at the bottom of each rep. WOD: 20 Minute AMRAP 10 Pull Ups 10 Kettlebell Swings (1.5/1)(1/25#) 10 Box Jumps (24/20) RX+: Chest to Bar; […]
04 April 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 5 Stimulus/Focus: Use 75% for all five sets of five reps. Lift on a 2-minute clock. WOD: 21-18-15-12-9-6-3 (15 Minute Cap) Overhead Squats (95/65)(65/45) Ab Mat Sit Ups Stimulus/Focus: The decreasing rep scheme makes this work out more manageable. Try to push yourself to do a […]
03 April 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 10 Minutes to Find Your Heavy Drop and Go Double Stimulus/Focus: Spend 10 minutes getting as heavy as you can for your heavy drop and go double (two quick singles). This will force the quick reset. Power Clean 10 x 1 Stimulus/Focus: Load your bar to 90% of […]
02 April 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Stimulus/Focus: Spend 10 minutes inverted. Find your progressions for the three AMRAPs. WOD: Three 10-Minute GAFAPs (2 Minute Rest in Between) 10 Minute GAFAP 1 Wall Walk 100 Meter Run *Add 1 Wall Walk Each Round […]
01 April 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the five sets of three. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 30 Double Unders 20 Thrusters (75/55)(55/35) 10 Burpees Stimulus/Focus: This will be a cardiovascular burn. The weight on […]