WOD / Blog
09 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the movements. WOD: Twelve 3-Minute Rounds *Rotate through the following couplets 4 times. Round A: 20/15 Calorie Row 20 Dumbbell Box Step Ups (35/20)(20/15)(20 inch box for all)(2DBs) Round B: 200 Meter Run 20 Wallballs (20/14)(14/10) Round C: 20/15 Calorie Assault Bike (500/450 Meter Bike Erg) 10 Devils Press […]
08 March 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 10 x 1 Stimulus/Focus: Take 10 minutes to build to a heavy pause double (pause two inches just off the floor on each rep for 3 seconds). Then complete 1 deadlift every minute on the minute for 10 minutes at that weight. WOD: 5 RFT (15 Minute Cap) 20 […]
07 March 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics 9 Minute EMOM Min 1: 10 Chin-Ups Min 2: 30 Second Pike Compressions Min 3: 30 Second Arch Rocks WOD: Six 2-Minute Rounds 10 Front Squats (95/65)(65/45) 10 Toes to Bar Stimulus/Focus: Move as quickly through the work as possible to give yourself the most amount of time to […]
06 March 2023
Warm up: Coach’s Choice Strength/Skill: Power Snatch 3 x 3 x 3 x 3 x 3 x 2 x 2 x2 x 2 x 2 x 1 x 1 x 1 x 1 x 1 15 Minute EMOM Min 1-5: 3 Power Snatches @ 70% Min 6-10: 2 Power Snatches @ 80% Min 11-15: 1 […]
04 March 2023
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!
02 March 2023
Warm up: Coach’s Choice Strength/Skill: Review the movements for the workout. WOD: Five 6-MInute Rounds 30/24 Calorie Assault Bike (1000/900 Meter Bike Erg) 20 Box Jumps (24/20)(Masters Step Up) 10 Dumbbell Burpees (Two DBs) 20 Alternating Dumbbell Hang Snatches (One DB) 30 Alternating Bodyweight Lunges *RX Weights: (50/35)(35/20) Stimulus/Focus: Your goal is to move through […]