WOD / Blog
22 January 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 7 x 7 x 7 x 7 x 7 x 7 x 7 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute EMOM 10 Burpees to Target (6″) RX+: 15 Burpees to Target (6″) Stimulus/Focus: Push hard to get through the prescribed burpees […]
21 January 2026
Warm-up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. Strength Metcon: 10 Rounds 30 Seconds Back Squats (60% from Today) 30 Seconds Rest Stimulus/Focus: You’ll be working from the rack. Complete as many reps as possible in 30 seconds. They do not have to be unbroken. […]
20 January 2026
Warm-up: Coach’s Choice Strength/Skill: Row Skill Work WOD: 5 Rounds for Calories (2 Minutes Work/2 Minutes Rest) Max Effort Calorie Row (2 Minutes) Stimulus/Focus: Try to push as hard as possible on the row each round. You’ll have equal time to recover. Cool Down: Tabata Plank Holds
19 January 2026
Warm-up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest) 5 Power Cleans (115/75) 10 Handstand Push Ups (Seated DB Presses-20/15) *RX+: (155/105)(105/70) and Strict HSPUs (35/20) Seated DB Presses […]
17 January 2026
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!
16 January 2026
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Overhead Squats (95/65)(65/45) 10 Strict Push Ups 20 Ab Mat Sit Ups Stimulus/Focus: This workout should allow you to keep moving […]