WOD / Blog
13 June 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: Five 4-Minute Rounds 5 Wall Walks 10 Kettlebell Swings (1.5/1)(1/25#) 20 Alternating Lunges Stimulus/Focus: Push through the work as quickly as possible. […]
12 June 2024
Warm up: Coaches Choice Strength/Skill: Paused Front Squat + Front Squat 5 x 1+2 Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP on a 2-minute clock. The complex will be a 2-second pause front squat + 2 front squats. WOD: 10 Rounds (25 Minute Cap) 5 Pull Ups 10 Strict Push Ups 15 […]
11 June 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes finding your ring muscle up progression. WOD: 30 Minute Partner AMRAP You Go, I Go Format 25 Double Unders 10 Wall Balls (20/14)(14/10) 1 Ring Muscle Up Stimulus/Focus: This is a long time domain. The partner-style format and low rep scheme should allow you […]
10 June 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 2 Stimulus/Focus: Spend 10 minutes getting AHAP for a tough and go double. Power Clean 10 x 1 Stimulus/Focus: Lift one rep at 90% of today’s heaviest double every 30 seconds for 5 minutes. WOD: 5 Rounds (90 Seconds Work/90 Seconds Rest) 10/7 Calorie Row 7 […]
08 June 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 June 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 8 Minute AMRAP 200 Meter Run 10 Overhead Squats (95/65)(65/45) 30 Double Unders *Rest 4 Minutes Before Next AMRAP. 8 Minute AMRAP 100 Meter Run 5 […]