WOD / Blog
21 May 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP across the five rounds. Lift on a 2-minute clock. WOD: -21-15-9- (16 Minute Time Cap) Back Squats (95/65)(65/45) Pull Ups *50 Double Unders Each at (-) for a total of 200. Stimulus/Focus: […]
20 May 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Ten 2-Minute Rounds 100 Meter Run 10 Handstand Push Ups Stimulus/Focus: Push hard in each round to give yourself the most time to rest before repeating. You will have a time for each […]
18 May 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!
17 May 2024
Warm up: Coach’s Choice Strength/Skill: Spend 10 minutes on muscle up progressions. WOD: 3 RFT (15 Minute Cap) 200 Meter Run 20 Wall Balls 2 Bar Muscle Ups *Rest the remainder of the 15 minutes then go immediately into the next workout. Stimulus/Focus: Push hard in each round. Try to do your wall balls/slam balls […]
16 May 2024
Warm up: Coach’s Choice Strength/Skill: Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Strength Metcon: Five 2-Minute Rounds 1 Minute Max Effort Cleans (70% of Today’s Heaviest) 1 Minute Rest Stimulus/Focus: This is time to move a moderately heavy bar quickly. […]
15 May 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 75% for all six sets. Lift on a 3-minute clock. WOD: 9 Minute GAFAP KB Swings (1.5/1)(1/25#) Box Jumps (24/20) 1 – 2 – 3 – 4 … continue to add 1 rep to both movements each round. Stimulus/Focus: The short time domain should […]