WOD / Blog
10 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting AHAP for one rep. WOD: Five 2-Minute Rounds Minute 1: Max Deadlift Reps Accumulated Minute 2: Change Weight and Rest Round 1 at 90%, 2 at 80%, 3 at 70% , 4 at 60%, and 5 a 50%. Stimulus/Focus: Accumulate AMRAP. They […]
09 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 15 Wall Walks, Then: 21-15-9 Back Squat (95/65)(65/45) Handstand Push Ups *Masters: Seated Dumbbell Presses (20/15) Then, Max Effort Wall Walks in Remaining Time […]
08 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Snatch 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 5 RFT (20 Minute Cap) 5 Power Snatch (95/65)(65/45) 10 Toes to Bar 15 American Kettlebell Swings (1.5/1)(1/25#) 20 Double Unders Stimulus/Focus: Complete all work unbroken. Cool […]
05 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Goat Work Stimulus/Focus: 15 Minutes to work on movements that you need to improve. If you don’t spend time on “I hate this movement!” things, you’ll never get better at them! WOD: 10 RFT (20 Minute Cap) 5 Pull Ups 5 Handstand Push Ups (Masters: Seated DB Presses 20/15) 25 Double […]
04 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 100 Front Squats For Time (30 Minute Cap) *Each time you put the bar down, complete a 400 meter run. Stimulus/Focus: The front squats should be completed in large […]
03 September 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 10 Dumbbell Floor Press (50/35)(35/20) 20 Alternating Dumbbell Snatch (50/35)(35/20) Stimulus/Focus: Try to complete all reps unbroken or in two sets. Aim for 6 […]