WOD / Blog
13 January 2025
Warm up: Coach’s Choice Strength/Skill: Thruster 1 x 1 Stimulus/Focus: Spend 20 minutes finding your current 1 RM. WOD: 20 Minute GAFAP 6 – 12 – 18 – . . . Wall Balls (20/14)(14/10) 3 – 6 – 9 – … Burpees to Target (6″) Stimulus/Focus: This will be a cardiovascular grind. The increasing rep […]
11 January 2025
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!
10 January 2025
Warm up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP. Power Clean: 10 x 1 Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep every 30 seconds for 5 minutes. WOD: 20 Minute Partner AMRAP (You go, I go Format) 3 Burpees 2 Power Cleans (115/75) 1 […]
09 January 2025
Warm up: Coach’s Choice Strength/Skill: Push Jerk 1 x 1 Stimulus/Focus: Spend 20 minutes finding your 1 rep max. WOD: 4 Rounds for Time (16 Minute Cap) 400 Meter Run 10 Alternating Dumbbell Snatches (50/35)(35/20) 2 Ring Muscle Ups Stimulus/Focus: Push hard on the runs each time. Try to go unbroken on the work. Cool […]
08 January 2025
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 Minute AMRAP 10/7 Calorie Row 7 Deadlifts (135/95)(95/65) Rest 2 Minutes 3 Minute AMRAP 10/7 Calorie Assault Bike/Bike Erg 7 Box Jumps (24/20) *Masters may […]
07 January 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 2 x 2 x 1 x 1 Stimulus/Focus: Start around 75% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 10 Dumbbell Thrusters (50/35)(35/20) 20 Alternating Lunges 30 Double Unders Stimulus/Focus: Attempt to do all work unbroken. Aim for 5 rounds. […]