WOD / Blog
12 December 2024
Warm up: Coach’s Choice Strength/Skill: Paused Back Squat 4 x 3 Stimulus/Focus: Use 75% of your current 1 RM for all sets. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock. WOD: Six 3-Minute Rounds 20 Kettlebell Goblet Squats (1.5/1)(1/25#) 10 Burpee Box Jump Overs (24/20) *Masters can step […]
11 December 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work: Find your progression and spend 10 minutes working the skill. Choose a number of reps (or rep) and complete it every minute on the minute for 10 minutes. WOD: 30 Minute AMRAP 500/450m Row 30 Walking Lunges 400 Meter Run 30 Ab Mat Sit Ups Stimulus/Focus: […]
10 December 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Four Rounds (4 Minutes Work/2 Minutes Rest) AMRAP 50 Double Unders 20 Kettlebell Swings (1.5/1)(1/25#) Max Toes to Bar in Remaining Time Stimulus/Focus: Try to go unbroken […]
09 December 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 15 x 1 Stimulus/Focus: Complete one pause jerk (2-seconds in the receiving position-legs bent/barbell locked out overhead) every 45 seconds. Use 75% for all lifts. WOD: 12 Minute AMRAP 4 – 8 – 12 – … Hang Power Cleans Shoulder to Overhead Alternating Back Rack Lunges *Add 4 […]
07 December 2024
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!
06 December 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 14 Minute AMRAP 7 Burpee Box Jump Overs (24/20) 14 Ground to Overhead (45/25) Stimulus/Focus: Find a steady pace on the burpees. Go unbroken on the G20. […]