WOD / Blog

02 March 2020

Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2)Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP10 Cleans (155/105)10 HSPUs Stimulus/Focus: This WOD is meant to be challenging. The weight is heavy. The gymnastics is advanced. If you are proficient at both […]

28 February 2020

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 2 )Use 85% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: For Time (15 Minute Cap)50 Double Unders (2 minutes of effort)5 Rounds3 Deadlifts (275/185)6 Wall Balls (20/14); (12’/10′)9 Box Jumps (30/24)Then, 50 Double Unders (2 minutes of effort) Stimulus/Focus: This workout is […]

27 February 2020

Warm-up: Coach’s Choice Strength/Skill: Clean (5 x 5)*Use 70% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 12 Minute AMRAP3 HSPUs5 Cleans (Squat) 95/6510 Bar Hops Stimulus/Focus: The short rep scheme should allow you to push hard and move quickly. The moderate time domain will challenge you to maintain a […]

26 February 2020

Warm-up: Coach’s Choice Strength/Skill: Kettlebell Work WOD: For Time (15 Minute Cap)*5 Rounds10 HRPUs5 KB Swings (1.5/1)*5 Rounds10 Air Squats5 Slam Balls (30/20)*5 Rounds10 Ab Mat Sit Ups5 Med Ball Cleans (20/14) Stimulus/Focus: This WOD is moderate in volume and load. Your work should be fast and unbroken. Focus on quick transitions. Compare to Date: […]

25 February 2020

Warm-up: Coach’s Choice Strength/Skill: Floor Press (5 x 2 )*Use 80% of your 1 RM for all sets. Lift on a 3-minute clock. WOD: 7 RFT (10 Minute Cap)4 Floor Press (155/105)8 Burpees Stimulus/Focus: This WOD is meant to be a sprint. See if you can keep each round under a minute. The weight of […]

24 February 2020

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)Start with 75% of your 1 RM. Get AHAP. Lift on a 3-minute clock. WOD: 3 RFT (15 Minute Cap)5 Shoulder Press (65/45)5 Pull Ups10 Push Press (65/45)10 K2E15 Jerks (65/45)15 T2B*RX+: 95/65 Stimulus/Focus: Killer on shoulders and grip. Break when […]