WOD / Blog
25 October 2018
Warm-up: Coach’s Choice Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 10 1-Minute Rounds 10 Burpees over the Bar ME Power Snatch (90% of your heaviest double from today) Cool Down: ROMWOD
24 October 2018
Warm-up: Coach’s Choice Strength/Skill: Snatch Grip Deadlift (15 Minutes to Work the Skill) WOD: 15 Minute AMRAP 5 Snatch Grip Deadlift (80%) 1 Bear Crawl Stimulus/Focus: This will be a slow grind. Aim for 7-8 rounds. Cool Down: Tabata V-Ups
23 October 2018
Warm-up: Coach’s Choice Strength/Skill: Push Press (6 x 6 x 6) Get AHAP. Lift on a 3-minute clock. WOD: Fight Gone Bad (3 Rounds for reps) Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute each movement 1-minute rest Female RX: 14# ball, […]
22 October 2018
Warm-up: Coach’s Choice Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 ) Start at 75% of your 1 RM and get AHAP. Lift on a 3-minute clock. WOD: For Time 100 Front Squats (95/65) EMOTM: 5 KB Swings (1.5/1) Stimulus/Focus: This WOD is meant to push you to work quickly. Get […]
19 October 2018
Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 ) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 6 RFT (12 minute time cap) 5 Split Jerks (135/95) 25 Double Unders RX+: 155/105; 50 double unders Stimulus/Focus: Tough on the shoulders. Strive […]
18 October 2018
Warm-up: Coach’s Choice Strength/Skill: Clean (15 Minutes to Work “No Feet” ) WOD: 3 4-Minute AMRAPs Run 400 Meters ME Cleans (165/115) *Score = Total Number of Cleans Stimulus/Focus: This combination of movements. load and distance will tax your cardiovascular endurance and muscular stamina. Work as hard as you can each 4-minutes. […]