WOD / Blog
19 September 2024
Warm up: Coach’s Choice Strength/Skill: 3-Position Snatch 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% of your 1 RM on the complex (or 50% of your 1 RM on snatch if you don’t have logged results for the complex). Lift on a 2-minute clock. Get AHAP. 3-Position Snatch – 10 […]
18 September 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 2 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: 10 RFT (24 Minute Cap) 200/150 Meter Row 10 Floor Press (135/95)(95/65) 10 Slam Balls (30/20)(20/15) Stimulus/Focus: This is a push pull workout. Try to push hard on the row and go unbroken […]
17 September 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 8 Minute AMRAP 10 Wall Balls (20/14)(14/10) 5 Burpees Stimulus/Focus: This is a short time domain […]
16 September 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) 500 Meter Run 50 Ab Mat Sit Ups 25 Pull Ups 50 Seated Shoulder Press (35/20)(20/15) 25 Pull Ups 50 Ab […]
14 September 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!
13 September 2024
Warm up: Coach’s Choice Strength/Skill: Tempo Deadlifts 5 x 5 x 5 x 5 x 5 5 seconds up; 5 seconds down Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock. WOD: 18 Minute AMRAP 10 Kettlebell Deadlifts 10 Kettlebell Lunges (Goblet) 10 Kettlebell Swings 30 Double Unders RX: (1.5/1)(1/25#) Stimulus/Focus: Find […]