WOD / Blog
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 […]
01 March 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift – 3 x 5 Stimulus/Focus: Use 80% for all lifts. These must be touch and go. Each rep will be lifted and lowered in a controlled manner. Lift on a 3-minute clock. WOD: 4 RFT (18 Minute Cap) 9 Lengths Kettlebell Front Rack Carry (25′ Out and 25′ Back) […]
28 February 2023
Warm up: Coach’s Choice Strength/Skill: Gymnastics Strength 4 Rounds 60 Seconds Work/30 Seconds Rest Max Reps Strict Handstand Push Ups Stimulus/Focus: These do not have to be unbroken. Accumulate as many as you can in one minute. Your reps will likely decrease each round. Chose a scale that is challenging for you if scaling. WOD: […]
27 February 2023
Warm up: Coach’s Choice Strength/Skill: Clean – 5 x 2 Stimulus/Focus: Use 70% for all sets. These can be drop and go. These are full cleans. Do not wait more than 5 seconds between lifts. Lift every 90 seconds. WOD: Three 5-Minute Rounds 20 Alternating Pistols 15 Push Press (95/65)(65/45) 10 Strict Pull-Ups Stimulus/Focus: Complete […]