WOD / Blog

29 October 2019

Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3)Use 70% of your 1 RM for all sets. Lift on a 2-minute clock. Work the fast cycle rate. WOD: Three-Part WOD WOD 1 for Time (6 Minute Cap)2 RFT15 Thrusters (75/55)15 Buprees over the Bar WOD 2 for Time (6 Minute Cap)3 RFT10 Thrusters (75/55)10 Burpees over […]

28 October 2019

Warm-up: Coach’s Choice Strength/Skill: Floor PressLift on a 2-Minute Clock 5 @ 50%5 @ 55%5 @ 60%4 @ 65%4 @ 70%4 @ 75%3 @ 80%3 @ 85%2 @ 90%1 @ 95+% WOD: Two-Part WOD 10 Minute AMRAP5 Floor Press (60%)5 Strict Push Ups Stimulus/Focus: This WOD uses similar movements. The short rep scheme will make […]

24 October 2019

Warm-up: Coach’s Choice Strength/Skill: Review the WOD Movements WOD: Two-Part Partner WOD 10 Minute Partner AMRAPPartner 1: 100 Meter RunPartner 2: ME Double Unders*Switch*Score is total reps*Run=100 Reps 10 Minute Partner AMRAPPartner 1: 100 Meter RunPartner 2: ME Wall Balls (20/14)*Switch*Score is total reps*Run=100 Reps Stimulus/Focus: These WODs are meant to tax you cardiovascularly. Push […]

23 October 2019

Warm-up: Coach’s Choice Strength/Skill: Push Press (6 x 2 )Use 85% for all sets. Lift on a 2-minute clock. WOD: 24 Minute AMRAP5 Push Press (135/95)10 Burpees Over the Box (24/20) Stimulus/Focus: This WOD will test your mental fortitude and cardiovascular endurance. All work should be unbroken. Scale as needed to make that possible. Break […]

22 October 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (6 x 6)Use 70% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time10-1-10Deadlifts (95/65)1-10-1Step Lunges Stimulus/Focus: This WOD will be taxing on the legs. Find a pace you can maintain with minimal breaks. Use a weight you can do unbroken and fast. The rep […]

21 October 2019

Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 1)Use 90% for all your lifts. Lift on a 3-minute clock. WOD: 30-20-10 (20 Minute Cap)Snatch (75/55)KB Swings (1.5/1) Stimulus/Focus: This WOD will be very taxing on your grip. Strive to do your work in sets of 5 with quick breaks. Cool Down: 3 Rounds100 Meter Farmer’s Carry […]