WOD / Blog
13 May 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 1 x 1 Stimulus./Focus: Spend 10 minutes finding a heavy single. Front Squat: 10 x 2 Stimulus/Focus: Use 75% of your heaviest single. Complete 2 reps every 30 seconds for 10 rounds. WOD: 7 RFT (14 Minute Cap) 7 Dumbbell Thrusters (50/35)(35/20) 7 Burpees 7 Shuttle Runs (25′ […]
11 May 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!
10 May 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. Stimulus/Focus: Spend 10 minutes upside down! WOD: 30 Minute Partner AMRAP 10 Wall Walks 20 Sit Ups 10 Handstand Push Ups 20 Toes to Bar 10 Meter Handstand Walk 20 GHD Sit Ups Stimulus/Focus: A true […]
09 May 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the four rounds. Lift on a 2-minute clock. WOD: 50 – 40 – 30 – 20 – 10 (18 Minute Cap) Kettlebell Deadlifts American Swings Goblet Reverse Lunges *RX: (1.5/1)(1/25#) Stimulus/Focus: Complete large sets […]
08 May 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (3 Minutes Work/1 Minutes Rest) 12 Overhead Squats (95/65)(65/45) 8 V-Ups 4 Ring Dips Max Calories Machine of Choice with Remaining Time Stimulus/Focus: Complete […]
07 May 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Power Cleans (135/95) 10 Burpees 15 Wall Balls (20/14)(14/10) Stimulus/Focus: Think about power cleans in singles, a steady […]