WOD / Blog
20 January 2026
Warm-up: Coach’s Choice Strength/Skill: Row Skill Work WOD: 5 Rounds for Calories (2 Minutes Work/2 Minutes Rest) Max Effort Calorie Row (2 Minutes) Stimulus/Focus: Try to push as hard as possible on the row each round. You’ll have equal time to recover. Cool Down: Tabata Plank Holds
19 January 2026
Warm-up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest) 5 Power Cleans (115/75) 10 Handstand Push Ups (Seated DB Presses-20/15) *RX+: (155/105)(105/70) and Strict HSPUs (35/20) Seated DB Presses […]
17 January 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
16 January 2026
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Overhead Squats (95/65)(65/45) 10 Strict Push Ups 20 Ab Mat Sit Ups Stimulus/Focus: This workout should allow you to keep moving […]
15 January 2026
Warm-up: Coach’s Choice Strength/Skill: Rig Work: Spend 15 minutes working pull ups, toes to bar, bar muscles ups, etc. WOD: For Time (20 Minute Cap) 12-8-4 Pull Ups 24-16-8 Alternating Lunges 12-8-4 Strict Pull Ups 24-16-8 Alternating Lunges 12-8-4 Chest to Bar Pull Ups 24-16-8 Alternating Lunges 12-8-4 Strict Chest to Bar Pull Ups 24-16-8 […]
14 January 2026
Warm-up: Coach’s Choice Strength/Skill: Tempo Deadlifts 3 x 3 x 3 x 3 x 3 5 seconds up; 5 seconds down Stimulus/Focus: Start at 50% and get AHAP. Five second lift. Five-second lower. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Time Cap) 25 Burpees 25 Deadlifts (135/95)(95/65) Stimulus/Focus: Find a steady pace […]