WOD / Blog
29 June 2023
Warm up: Coach’s Choice Strength: Deadlift 3 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Deadlift 1 x Max Reps Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. […]
28 June 2023
Warm-up: Coach’s Choice Strength/Skill: Review the movements and possible rep schemes. WOD: Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, […]
27 June 2023
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 5 Stimulus/Focus: Use 70% for all three sets of five. Lift on a 2-minute clock. Push Jerk: 1 x Max Reps Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Focus on keeping […]
26 June 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 3 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Back Squat 1 x Max Reps Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates […]
24 June 2023
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!
23 June 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 1 x 1 Stimulus/Focus: Use 10 minutes to get AHAP. Push Press 10 x 5 Stimulus/Focus: Use 75% for all sets of 5 reps. Work the fast cycle rate. Lift on a one-minute clock. WOD: 18 Minute AMRAP 16/12 Calorie Row 12 Pull Ups 10 Pistols 8 Push […]