WOD / Blog
21 April 2023
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 2-minute clock. WOD: 20 Rounds (45 Seconds Work/15 Seconds Transition) Minute 1: Max Effort Bike Calories (alternated bikes) Minute 2: Max Effort Squat Snatch (95/65)(65/45) Minute 3: Max Effort Row Calories […]
20 April 2023
Warm up: Coach’s Choice Strength/Skill: Push Press – 1 x 3 Stimulus/Focus: Take 10 minutes to build to a heavy set of 3. Push Press – 5 x 1 Stimulus/Focus: Perform 1 rep EMOTM for 5 minutes using the weight from your heavy set of 3 for the day. WOD: Three 5-Minute Rounds 400 Meter […]
19 April 2023
Warm up: Coach’s Choice Strength/Skill: Paused Front Squat 4 x 4 Stimulus/Focus: Use 75% for all sets. Pause 2 seconds in the bottom. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 20 Double Unders 2 Wall Walks 2 Squat Cleans (185/125)(125/85) Stimulus/Focus: This will be a cardiovascularly taxing workout. Lifting heavy after dubs and […]
18 April 2023
Warm up: Coach’s Choice Strength/Skill: Deficit Deadlift 1 x 6 Stimulus/Focus: Take ten minutes to work the movement. You’ll be standing on 45 pound plates. See how heavy you can get for a set of touch and go reps. Deficit Deadlift 3 x 6 Stimulus/Focus: Use 90% of your heavy six from the day for […]
17 April 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 5 90-Second Rounds 10 Pike push-ups 10 Chin-ups *Rest when complete. *Scale movements or reps as needed to allow for approximately 30 seconds of rest. WOD: Four 2-Minute Rounds 20 American Kettlebell Swings (1.5/1)(1/25#) 15 Box Jump Overs (24/20)(Masters can step over) Max toes to bar in remaining […]