WOD / Blog

23 March 2020

Warm-up: Coach’s Choice Strength/Skill: Thruster (5-4-3-2-1)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (12 minute cap)15 Thrusters (95/65)15 Burpees Stimulus/Focus: This will be challenging on your entire body, but especially your lungs. Try to complete the thrusters unbroken or in no more than 2 sets each round. Cool Down: […]

17 March 2020

Warm-up: Coach’s Choice Strength/Skill: Push Press (Death by Push Press)Use 50% of your 1 RM. Lift 1 rep the first minute, 2 the second, 3 the third . . . until you can’t complete the number of reps required in the minute. 15 minute cap. If you die, row 7 cals at max effort each […]

16 March 2020

Warm-up: Coach’s Choice Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 )Start at 70% of your 1 RM. Hold a 3-second pause in the bottom. Lift on a 3-minute clock. Get AHAP. WOD: For Time (20 Minute Cap)25′ Duck Walk50 Russian KB Swings (35#/26#)75 Double Unders100 Front Squats (65/45)75 Double […]

13 March 2020

Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 3)Use 85% and lift on a 3-minute clock. WOD: 21-15-9 (8 Minute Time Cap)Floor Press (135/95)Clean (135/95) Stimulus/Focus: This WOD should be a moderate floor press and clean. You may want to do your cleans in singles. Aim to do your floor press in no more than […]

12 March 2020

Warm-up: Coach’s Choice Strength/Skill: Get Ready to Run! WOD: 5k Run (Time) Stimulus/Focus: Don’t hold anything back! Run fast! Cool Down: ROMWOD

11 March 2020

Warm-up: Coach’s Choice Strength/Skill: Push Jerk (5 x 3)Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 2-Part AMRAP8 Minute AMRAP5 Push Jerk (115/75)5 Pull Ups *Rest 2 Minutes Stimulus/Focus: Tough on the shoulders, but the short rep scheme should allow you to go unbroken and to keep moving. […]