WOD / Blog
21 February 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute “Happy Birthday Coach Marc” clock! WOD: Happy 60th Birthday Coach Marc 5 RFT (15 Minute Time Cap) 12 Deadlifts (185/135)(135/95) 12 Wall Balls (20/14)(14/10) 12 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: […]
20 February 2025
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing the skill. WOD: For Time (20 Minute Cap) 25 Air Squats 20 Slam Balls (30/20)(20/15) 15 Pull Ups 10 V-Ups 5 Rope Climbs 10 V-Ups 15 Pull Ups 20 Slam Balls (30/20)(20/15) 25 Air Squats *At the top of each minute complete […]
19 February 2025
Warm up: Coach’s Choice Strength/Skill: Split Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Four 4-Minute Rounds 40 Double Unders 20 Alternating Lunges 10 Handstand Push Ups *Masters RX: Seated Dumbbell Presses (20/15) Stimulus/Focus: Complete the work as quickly as […]
18 February 2025
Warm up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 4 RFT (10 Minute Time Cap) 10 Dumbbell Box Step Overs (20″)(50/35)(35/20) 20 Alternating Dumbbell Snatches (50/35)(35/20) *One dumbbell for both movements. *Dumbbell can be held […]
17 February 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 25 Minute AMRAP 250m Row/225m Row 10 Hand-Release Push-Ups 200m Run 20 Ab Mat Sit Ups Stimulus/Focus: Find a steady pace in this workout with a […]