WOD / Blog
30 March 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!
29 March 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Use 75% for all five sets of five reps. Lift on a 2-minute clock. WOD: Teams of 2 – You go, I go 10 Minute AMRAP 3 Strict Pull Ups 2 Alternating Dumbbell Snatch (50/35)(35/20) 1 Overhead Dumbbell Squat (50/35)(35/20) 2-Minute Rest 10 Minute […]
28 March 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 50% and get AHAP across the six sets of three tempo deadlifts. Each deadlift is a 5-second up and 5-second down. Lift on a 3 minute clock. WOD: 10 Rounds for Time (18 Minute Cap) […]
27 March 2024
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 across the five sets of two. Lift on a 2-minute clock. WOD: 4 Rounds 6 Minutes Work/2 Minutes Rest A) AMRAP 15/12 Calorie Row 10 Ring Rows 5 Ring Dips B) AMRAP […]
26 March 2024
Warm up: Coach’s Choice Strength/Skill: Pause Back Squats 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 50% and get AHAP across the five sets of three. Pause for two seconds in the bottom of the squat. Lift on a 2-minute clock. Paused Back Squat + Back Squat 10 x 1 +1 […]
25 March 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work WOD: 30 Minute AMRAP 400 Meter Run 40 Double Unders 40 Alternating Bodyweight Lunges 40 Ab Mat Sit Ups 4 Rope Climb Stimulus/Focus: Find a pace and keep moving. Thirty minutes is a long time domain! The run counts as one rep. If you get out […]