WOD / Blog
04 April 2025
Warm up: Coach’s Choice Strength/Skill: 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: 15 Minute GAFAP 1 – 2 – 3 – … Handstand Push Ups Snatch (95/65)(65/45) Stimulus/Focus: Start at 1 and add 1 rep to both movements each […]
03 April 2025
Warm up: Coach’s Choice Strength/Skill: Rope Climb 10 Minutes for Rope Climb Skill Work WOD: 20 Minute AMRAP 20 Double Unders 10 Ring Dips 1 Rope Climb Stimulus/Focus: Find a pace and settle into it. Aim for 12+ rounds. Cool Down: Tabata Side Plank Holds with Rotation
02 April 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start around 50% and increase weight each round. You will lift on a 3-minute clock. Choose your weights carefully. If you miss you cannot re-attempt the set. The reps must be touch and go. Your score is your heaviest […]
01 April 2025
Warm up: Coach’s Choice Strength/Skill: Push 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: 6 Rounds (Every 4 Minutes) 10/7 Calorie Bike (Alternate) 10 Push Press (95/65)(65/45) 10/7 Calorie Row 10 Alternating Front Rack Lunges (95/65)(65/45) Stimulus/Focus: Push hard in […]
31 March 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 10 Stimulus/Focus: Use 50% of your current 1 RM for all sets. Lift on a 3-minute clock. WOD: 8 Minute AMRAP 8 Wall Balls (20/14)(14/10) 4 Burpees Stimulus/Focus: This should be an all out sprint. Do everything quick and unbroken with little to no rest in […]