WOD / Blog
28 January 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 24 Minute EMOM Minute 1: Row Minute 2: Wall Balls (20/14)(14/10) Minute 3: Bike Erg Minute 4: Burpees Stimulus/Focus: Complete as many reps as possible for each movement […]
27 January 2025
Warm up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 18 Minute AMRAP 30 Double Unders 20 Ab Mat Sit Ups 10 Seated Dumbbell Presses (35/20)(20/15) Stimulus/Focus: Find a steady pace and just keep moving. None […]
25 January 2025
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!
24 January 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Cap) 7-6-5-4-3-2-1 Deadlifts (275/185)(185/135) 21-18-15-12-9-6-3 Pull Ups 42-36-30-24-18-12-6 Double Unders Stimulus/Focus: The deadlifts should be heavy. Scale as needed. Aim to […]
23 January 2025
Warm up: Coach’s Choice Strength/Skill: Handstand Walk Skill Work: Spend 10 minutes upside down! WOD: 36 Minute EMOM Minute 1: Row Minute 2: Assault Bike Minute 3: Shuttle Run Minute 4: Bike Erg *In order to RX the workout, males must complete 14 calories each minute, females must complete 10. Twelve shuttle runs must be […]
22 January 2025
Warm up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 10 Stimulus/Focus: Spend 10 minutes getting AHAP for 10 back rack alternating lunges. Back Rack Lunge: 5 x 10 Stimulus/Focus: Use 60% of your heaviest from today. Complete 10 reps every 90 seconds for five rounds. WOD: 15 Minute AMRAP 15 Wall Balls (20/14)(14/10) 15 […]