WOD / Blog
23 July 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (24 Minute Cap) 400m Run 50 Double Unders 25 Deadlifts (135/95)(95/65) Stimulus/Focus: Push hard on the run. Try to do your work in no more […]
22 July 2024
Warm up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for one rep on each side. Back Rack Lunge 10 x 1 Stimulus/Focus: Use 90% of your heaviest from today and complete a rep on each side every minute on the minute for 10 minutes. WOD: 10 Minute […]
20 July 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!
19 July 2024
Warm up: Coach’s Choice Strength/Skill: Hang Power Snatch 3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 90-second clock. WOD: Partner You Go, I Go (20 Minute AMRAP) 30 Double Unders 10 Handstand Push Ups 1 Ring Muscle Up […]
18 July 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 x 10 Stimulus/Focus: Use your bodyweight for this strength. Lift on a 3-minute clock. WOD: For Time (8 Minute Cap) 21-15-9 Wall Balls (20/14)(14/10) Burpees Stimulus/Focus: This is a sprint. Push hard to do the wall balls unbroken. Find a steady pace on the burpees and keep […]
17 July 2024
Warm up: Coach’s Choice Strength/Skill: Get Ready to Move! WOD: Twelve 4-Minute Rounds 400 Meter Run 1000/900 Meter Bike Erg 500/450 Meter Row 25/20 Assault Bike Calories *Rest the remainder of each round. Stimulus/Focus: This is a cardio conditioning WOD. The harder you push, the more time you have to rest. Cool Down: 400 Meter […]