WOD / Blog
10 October 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 5 x 5 Stimulus/Focus: Use 80% for all sets if possible. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 21-18-15-12-9-6-3 Kettlebell Goblet Step Ups (1.5/1)(1/25#) *20″ Box For Everyone Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Try to do big sets of work–no more than one break per […]
09 October 2024
Warm up: Coach’s Choice Strength/Skill: Spend 15 minutes working on the rig: Pull ups, toes to bar, knees to elbow, pull overs, bar muscle ups. WOD: 20 Minute Partner AMRAP-You Go, I Go Format 125/100 Meter Row 10 Wall Balls (20/14)(14/10) 1 Bar Muscle Up Stimulus/Focus: Have fun with a friend! This is a short […]
08 October 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. Add result WOD: 4 Rounds (2 Minutes Work/1 Minute Rest) 30 Double Unders 10 Deadlifts (135/95)(95/65) Stimulus/Focus: Go unbroken and transition quickly. These are short sprints with a minute of rest in between them. You […]
07 October 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 20 minutes trying to find a heavy single. WOD: 15 Minute AMRAP 12 Overhead Squats (95/65)(65/45) 9 Burpees Over the Bar (Lateral) 6 Toes to Bar Stimulus/Focus: Try to complete the overhead squats and toes to bar unbroken. Find a steady pace on […]
05 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!
04 October 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 RFT (25 Minute Cap) 4 Air Squats 3 Push Ups 2 Alternating Lunges 1 Ring Muscle Up Stimulus/Focus: This workout is a short rep scheme, but a lot of rounds. You […]