WOD / Blog
01 May 2024
Warm up: Coach’s Choice Strength/Skill: Partner Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting as heavy as possible on the partner deadlift. WOD: Teams of 2 10 Minute AMRAP 20 Calorie Assault Bike (Share) 15 Synchro Slam Balls (30/20)(20/15) 10 Synchro Slam Ball Squats (30/20)(20/15) Rest 2 Minutes 10 Minute AMRAP 20 Calorie Bike […]
30 April 2024
Warm up: Coach’s Choice Strength/Skill: 12 Minute EMOM Min 1: 5 Strict Ring Dips Min 2: 20 Second Hollow Hold Min 3: 5 Strict Pull Ups Min 4: 20 Second Wall Sit WOD: For Time (12 Minute Cap) -21-15-9- Kettlebell Swings (1.5/1)(1/25#) Goblet Lunges (Front Rack) (1.5/1)(1/25#) *At each (-) complete 35 double unders (total […]
29 April 2024
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 10 x 2 Stimulus/Focus: Complete one rep on each side every 90 seconds for 10 rounds. Use 80% of your 1 RM. WOD: Four 5-Minute Rounds 200m Run 15 Wall Balls (20/14)(14/10) 15 Burpees Stimulus/Focus: Complete the work as quickly as possible in order to give yourself […]
27 April 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!
26 April 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb: Ten minutes to work the skill. WOD: Ten 3-Minute Rounds 6 Strict Push Ups 12 Kettlebell Swings (1.5/1)(1/25#) 18 Air Squats RX+: Add 100 Meter Run Stimulus/Focus: Sprint this work. Go fast and unbroken. Give yourself as much time to rest as possible before repeating. You will do […]
25 April 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2 minute clock. WOD: 30 Minute AMRAP 500 Meter Row 10 Pull Ups 400 Meter Run 10 Devils Press (50/35)(35/20) *Use two dumbbells for devils press* Stimulus/Focus: This is a cardio grind. The rig and the […]