WOD / Blog

12 August 2019

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3 minute clock. WOD: 3-6-9-12-15-18-21Split Jerk (95/65)Kettlebell Swings (1.5/1)Pull Ups RX+: 135/95, 2/1.5, chest to bar Stimulus/Focus: This is going to be a mental challenge. Three movements, all […]

9 August 2019

Warm-up: Coach’s Choice Strength/Skill: Hang Snatch (20 Minutes to Find Your 1 RM) WOD: 10 1-Minute Rounds1 Hang Snatch (90%)ME Ab Mat Sit Ups Stimulus/Focus: This WOD is heavy. Get set on the bar quickly. Spend whatever time you can on ab mat sit ups. Make sure to transition so you can be back on […]

8 August 2019

Warm-up: Coach’s Choice Strength/Skill: Skill Work-Bar Muscle Ups and Handstand Walk WOD: 12 Minute AMRAP3 Bar Muscle Ups25′ Handstand Walk Stimulus/Focus: This is an advanced skill day. Find scales that challenge you where you are. Work for 12 minutes! Cool Down: ROMWOD

7 August 2019

Warm-up: Coach’s Choice Strength/Skill: Back Squat (6 x 3)Use 80% for all sets. Two-second pause in the bottom. WOD: 18 Minute AMRAP10 Back Squats (95/65)20 Double Unders200 Meter Run Stimulus/Focus: A Burner for the legs. Find a pace and maintain it throughout the 18 minutes. Aim for 6 rounds. Cool Down: Gymnastics Reps

6 August 2019

Warm-up: Coach’s Choice Strength/Skill: Push Press (20 Minutes to Find Your 1 RM) WOD: 5 RFT (15 Minute Cap)5 Pull Ups10 Push Press (95/65)20 Air Squats RX+: C2B, 135/95, pistols Stimulus/Focus: This WOD is moderate in load and volume. Focus on good movement and stringing reps together. No mixing and matching of RX and RX+. […]

5 August 2019

Warm-up: Coach’s Choice Strength/Skill: Deadlift (4 x 4 x 4 x 4)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: For Time10-1 Deadlifts (275/185)1-10 Burpees Stimulus/Focus: This is a heavy load. You may want to focus on singles the entrie time. Find a steady pace on the burpees. Aim for less than […]