WOD / Blog
02 October 2018
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (3 X 3 ) Use 80% for all sets. Lift on a 2- minute clock. WOD: 21-18-15-12-9-6-3 Shoulder Press (65/45) Strict Push Ups RX+: 95/65 Stimulus/Focus: This WOD will be muscularly fatiguing. Plan strategic breaks to avoid muscle failure. Cool Down: 500 Meter Row
01 October 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM) WOD: 9-15-21 Back Squat (95/65) Slam Ball (30/20) Stimulus/Focus: This WOD is meant to be light, fast and unbroken. Focus on quick transitions and aim for less than 8 minutes. Cool Down 4 Rounds 5 Burpees over the […]
28 September 2018
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (5 x 2) Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time 10-8-6-4-2 Complex (75/55) 500-400-300-200-100 Meter Run *Complex: Power Snatch, Hang Snatch, and OHS Stimulus/Focus: This WOD is light in volume and load. Push yourself to move […]
27 September 2018
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: 3 RFT (15 Minute Time Cap) 9 Burpees over the Box 15 Calorie (Row, Bike, Skierg) 21 Kettlebell Swings (1.5/1) Stimulus/Focus: This WOD is going to tax you cardiovascularly. Push through and move as fast as you can. It is supposed to be […]
26 September 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean WOD: 14 Minute AMRAP 4 Power Cleans (135/95) 8 Toes to Bar Stimulus/Focus: This WOD is moderate in weight and skill. Focus on being fast on the bar and stringing together toes to bar. Cool Down: Tabata Supermans
25 September 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (6 x 2 ) Use 75% of your 1 RM. Lift on a 2-minute clock. WOD: 10 1-Minute Rounds 25 Air Squats ME Split Jerks (95/65) Score=Total Reps (Squats and Split Jerks) RX+: 135/95 Stimulus/Focus: Aim for fast, but correct, full range of motion air […]