WOD / Blog
07 June 2025
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 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 3 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 5 Rounds (2 Minutes Work/2 Minutes Rest) 10/7 Calorie Row 5 Dumbbell Push Press (50/35)(35/20) Stimulus/Focus: This is a classic push pull workout. Push hard in your two minutes of work. You have equal […]
05 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean and Jerk 1 x 1 Stimulus/Focus: Spend 20 minutes finding your max clean and jerk (any style clean and any style jerk is acceptable), WOD: 20 Minute GAFAP 1 Pull Up 1 Strict Push Up 1 Air Squat 1 Shuttle Run (25′ Down and 25′ Back) *Add 1 rep to […]
04 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Goat Work: Spend 15 minutes working on goats-double unders, rope climbs, pull ups, box jumps, mobility, etc. WOD: Partner 30 Minute AMRAP 100 Double Unders 90 Slam Balls (30/20)(20/15) 80 Alternating Lunges 70 Alternating Dumbbell Snatches (50/35)(35/20) 60 Ab Mat Sit Ups 50 Wall Balls (20/14)(14/10) 40 Strict Push Ups 30 […]
03 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Clean Grip Deadlift 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. WOD: For Time (16 Minute Cap) 15-12-9-6-3 Deadlifts (275/185)(185/135) Burpee Pull Ups (6″ Target) Stimulus/Focus: This weight should be heavy. You will likely complete the deadlift reps in singles. If you cannot do a […]
02 June 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 2 x 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Cap) 7 Wall Walks 14 Front Squats (165/115)(115/75) 21 American Kettlebell Swings (2/1.5)(1.5/1) Stimulus/Focus: This workout should be heavy […]