WOD / Blog

28 April 2022

Warm-up: Coach’s Choice Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Back Squat (115/75)(75/55)1 Box Jump Over2/2, 3/3, etc. Stimulus/Focus: Oh, my legs! Just keep moving. They’ll feel better when you are finished . . . […]

27 April 2022

Warm-up: Coach’s Choice Strength/Skill: Ring Work/Review the Movements WOD: For Time (20 Minute Cap)50 Air Squats25 Ring Rows40 Air Squats20 Toes to Rings30 Air Squats15 Ring Pull Ups20 Air Squats10 Ring Dips10 Air Squats5 Ring Muscle Ups Stimulus/Focus: Opposing muscle groups. Basic and advanced movements. Time to play on the rings. Try to do all […]

26 April 2022

Warm-up: Coach’s Choice Strength/Skill: Deadlift (Position Work) During this strength you will pause just off the floor, just below the knee and just above the knee on the way up and way down. You will do this three times for each set. You will do this five times. It will be on a 3-minute clock. […]

25 April 2022

Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1) Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap)5 Shoulder Press (95/65)(65/45)10 Slam Balls (30/20)(20/15)20 Double Unders100 Meter Run Stimulus/Focus: This workout should be a gasser. All work should be done unbroken […]

23 April 2022

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!

22 April 2022

Warm-up: Coach’s Choice Strength/Skill: Front Squat (15 Minutes to Work the Skill) Play around with front squatting with extended arms (thumbs up). Work midline stability and keeping the chest up throughout the movement. WOD: Three Six Minute AMRAPs*1 Minute Breaks Between Each 6 Minute AMRAP10 Front Squats (95/65)(65/45)5 Strict Push Ups*Rest 1 Minute Before Next […]