WOD / Blog
23 October 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Spend some time working the skill! WOD: Partner Chipper for Time (45 Minute Time Cap) 100 Calorie Row 90 Air Squats 80 Burpees 70 Alternating Lunges 60 Toes to Bar 50 Assault Bike Calories 40 Ring Rows 30 Seated Knees to Elbow 20 Ring Dips 10 Rope Climbs […]
22 October 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 80 Double Unders 50 Ab Mat Sit Ups 20 Alternating Dumbbell Power Snatch (50/35)(35/20) Stimulus/Focus: Aim for 3-5 rounds in this workout. Cool […]
21 October 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a three minute clock. WOD: 10 RFT (15 Minute Cap) 5 Shuttle Runs 10 Strict Push Ups Stimulus/Focus: Move quickly on your runs. Focus on your form in push ups, but strive to do them unbroken if […]
19 October 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!
18 October 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 16 Minute EMOM Minute 1: ME Snatches (115/75)(75/55) Minute 2: Max Effort Burpees Over the Bar (Lateral) Stimulus/Focus: Get as many reps in as you can each […]
17 October 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 minutes on the rings. WOD: 20 Minute AMRAP 400 Meter Run 20 Kettlebell Swings (1.5/1)(1/25#) 4 Ring Muscle Ups Stimulus/Focus: This workout will task you cardiovascularly and then fatigue your shoulders before requiring you to complete advanced ring work. Find a scale that challenges you. Cool […]