WOD / Blog
06 May 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 12 RFT (12 Minute Cap) 3 Pull Ups 6 Strict Push Ups 9 Air Squats Stimulus/Focus: Aim to do each round unbroken with minimal rest between the rounds. Cool Down: 400 Meter Run
04 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!
03 May 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the five sets of three reps. Lift on a 2-minute clock. WOD: 4 Rounds (20 Minute Time Cap) 10 Alternating Pistols 20 Handstand Push Ups 10 Box Jump Overs (24/20) *Masters […]
02 May 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP across the 5 rounds. Lift on a 2-minute clock. WOD Metcon 18 Minute AMRAP 20 Alternating Snatches (50/35)(35/20) 15 Toes to Ring 10 Strict Push Ups 5 Chest to Bar Pull Ups […]
01 May 2024
Warm up: Coach’s Choice Strength/Skill: Partner Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes getting as heavy as possible on the partner deadlift. WOD: Teams of 2 10 Minute AMRAP 20 Calorie Assault Bike (Share) 15 Synchro Slam Balls (30/20)(20/15) 10 Synchro Slam Ball Squats (30/20)(20/15) Rest 2 Minutes 10 Minute AMRAP 20 Calorie Bike […]
30 April 2024
Warm up: Coach’s Choice Strength/Skill: 12 Minute EMOM Min 1: 5 Strict Ring Dips Min 2: 20 Second Hollow Hold Min 3: 5 Strict Pull Ups Min 4: 20 Second Wall Sit WOD: For Time (12 Minute Cap) -21-15-9- Kettlebell Swings (1.5/1)(1/25#) Goblet Lunges (Front Rack) (1.5/1)(1/25#) *At each (-) complete 35 double unders (total […]