WOD / Blog
21 Tuesday 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 10 Rounds (1 Minute Work/1 Minute Rest) 10 Floor Press (95/65)(65/45) Max Effort Burpees Over the Bar Stimulus/Focus: The floor press should be completed quickly and […]
20 January 2025
Warm up: Coach’s Choice Strength/Skill: Clean and Jerk 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP. The clean and jerk can be any style. WOD: 12 Minute GAFAP 1 – 2 – 3 – … Clean and Jerk (135/95)(95/65) 2 – 4 – 6 – . . . Handstand Push Up Stimulus/Focus: Just keep […]
18 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!
17 January 2025
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute Partner AMRAP (You Go, I Go Format) 10/7 Calorie Row 10 Alternating Dumbbell Snatches (50/35)(35/20) Stimulus/Focus: This workout will be taxing on your forearms […]
16 January 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (16 Minute Time Cap) 5 Wall Walks 10 Deadlifts (155/105)(105/80) 15 Toes to Bar 20 Alternating Lunges Stimulus/Focus: This workout will be taxing on the […]
15 January 2025
Warm up: Coach’s Choice Strength/Skill: Snatch 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Snatch: 10 x 1 Stimulus/Focus: Use 85% of your heaviest from today. Complete one rep every 30 seconds for 5 minutes. WOD: 4 Rounds (15 Minute Cap) 21 Double Unders 15 Kettlebell Swings 9 Snatches (115/75)(75/55) Stimulus/Focus: […]