WOD / Blog
26 September 2024
Warm up: Coach’s Choice Strength/Skill: Romanian Deadlift (RDL) 8 x 8 x 8 x 8 Stimulus/Focus: Start at 50% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock. WOD: 16 Minute AMRAP 16 Alternating Kettlebell Snatches (1.5/1)(1/25#) 8 Shuttle Runs (Down and Back) Stimulus/Focus: Aim to complete your stanches without breaking. Strive […]
25 September 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Cool Down: 4 Rounds 15 GHD Sit Ups 5 Assault Bike Calories
24 September 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Stimulus/Focus: Spend 10 minutes working the skill. WOD: For Max Reps 30 Minute EMOM Minute 1: Bike Erg Calories Minute 2: GHD Extensions Minute 3: Box Jump Overs (24/20) Minute 4: D-Ball Up and Overs Minute 5: Rope Climbs Stimulus/Focus: Accumulate as many reps as possible at each […]
23 September 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds (2 Minutes Work/1 Minute Rest) A) AMRAP 200 m Run Max Dumbbell Push Jerks in Remaining Time (50/35)(35/20) B) AMRAP 50 Double Unders Max […]
21 September 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!
20 September 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes on the rings! WOD: 30 Minute Partner AMRAP 30 Double Unders (Partner 1) 30 Double Unders (Partner 2) 20 Alternating Lunges (Partner 1) 20 Alternating Lunges (Partner 2) 10 Toes to Ring (Partner 1) 10 Toes to Ring (Partner 2) Stimulus/Focus: Have fun with […]