WOD / Blog
03 May 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 x 10 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. Add result WOD: 30 Minute AMRAP 500/450m Row 400mRun 1000/900m Bike Erg or 30/24 Calorie Assault 100 Double Unders *Alternate Bikes Each Round* Stimulus/Focus: Find a pace and just keep moving! […]
02 May 2023
Warm up: Coach’s Choice Strength/Skill: Paused Front Squat 6 x 2 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Cap) 30 Wall Balls (20/14)(14/10) 20 Burpee to 6″ Target 10 Strict Pull-Ups Stimulus/Focus: This workout will be challenging on the entire body, including the mindset. Aim to […]
01 May 2023
Warm up: Coach’s Choice Strength/Skill: Banded Deficit Deadlift 5 x 3 Stimulus/Focus: Use 60% of your most recent 1 RM. Use a green or purple band and a 45# plate for the deficit. The barbell should move as fast as possible for each rep. WOD: 20 Rounds (40 Seconds Work/20 Second Rest) Round 1: Calorie […]
29 April 2023
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!
28 April 2023
Warm up: Coach’s Choice Strength/Skill: 30 Minute AMRAP 500/450mBike Erg or 12/10 Assault Bike Cals 200m Row 20 Crossover Single Unders 1000/900m Bike Erg or 24/20 Assault Bike Cals 400m Row 20 Crossover Single Unders 1500/1350m Bike Erg or 36/30 Assault Bike Cals 600m Row 20 Crossover Single Unders 2000/1800mBike Erg or 48/40 Assault Bike […]
27 April 2023
Warm up: Coach’s Choice Strength/Skill: Clean Pull + Below the knee Power Clean + Hang Power Clean 1 x 1 Stimulus/Focus: Take 10 minutes to build to your heaviest complex. Clean Pull + Below the knee Power Clean + Hang Power Clean 5 x 1 Stimulus/Focus: Use 90% of your heavy. Complete one rep EMOTM. […]