WOD / Blog
24 September 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Stimulus/Focus: Spend 10 minutes working the skill. WOD: For Max Reps 30 Minute EMOM Minute 1: Bike Erg Calories Minute 2: GHD Extensions Minute 3: Box Jump Overs (24/20) Minute 4: D-Ball Up and Overs Minute 5: Rope Climbs Stimulus/Focus: Accumulate as many reps as possible at each […]
23 September 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds (2 Minutes Work/1 Minute Rest) A) AMRAP 200 m Run Max Dumbbell Push Jerks in Remaining Time (50/35)(35/20) B) AMRAP 50 Double Unders Max […]
21 September 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!
20 September 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes on the rings! WOD: 30 Minute Partner AMRAP 30 Double Unders (Partner 1) 30 Double Unders (Partner 2) 20 Alternating Lunges (Partner 1) 20 Alternating Lunges (Partner 2) 10 Toes to Ring (Partner 1) 10 Toes to Ring (Partner 2) Stimulus/Focus: Have fun with […]
19 September 2024
Warm up: Coach’s Choice Strength/Skill: 3-Position Snatch 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% of your 1 RM on the complex (or 50% of your 1 RM on snatch if you don’t have logged results for the complex). Lift on a 2-minute clock. Get AHAP. 3-Position Snatch – 10 […]
18 September 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 2 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: 10 RFT (24 Minute Cap) 200/150 Meter Row 10 Floor Press (135/95)(95/65) 10 Slam Balls (30/20)(20/15) Stimulus/Focus: This is a push pull workout. Try to push hard on the row and go unbroken […]