WOD / Blog
20 January 2023
Warm up: Coach’s Choice Strength: Deadlift – 20 x 1 Use 70%-75% for all reps. Lift on a 30-second clock. WOD: 15 Minute AMRAP 20 Box Jumps Overs (24/20) 15 Burpees 10 Deadlifts (225/155)(155/105) Stimulus/Focus: This workout will be crushing on the legs and cardiovascular system. Find a pace that you can maintain for 15 […]
19 January 2023
Warm up: Coach’s Choice WOD: Four 4-Minute AMRAPs AMRAP 1: 9 Pull-ups 18 Alternating DB Overhead Lunges (50/35)(35/20) *Use one dumbbell on the lunges. Hold it in one hand for 9 reps and then switch. AMRAP 2: 9 Toes to Bar 18 Alternating DB Snatches (50/35)(35/20) *You will go through the above AMRAPs twice for […]
18 January 2023
Warm up: Coach’s Choice Strength: Power Clean + Hang Clean – 5 x 1 Power Clean + Hang Squat Clean Use 90% for all sets. Lift on a 2-minute clock. WOD: 2 RFT (8 Minute Cap) 25/20 Bike Calories 15 Thrusters (95/65)(65/45) 15 Wall Balls (20/14)(14/10) Stimulus/Focus: Kiss your legs good-bye! Push hard. Depending on […]
17 January 2023
Warm up: Coach’s Choice Strength/Skill: Tall Snatch – 5 x 3 Think of this as a warm up for full snatch. Start with an empty barbell. Add weight as comfort level rises with catching the bar in the overhead squat position. This will develop speed and confidence under the bar. Lift on a 2-minute clock. […]
16 January 2023
Warm up: Coach’s Choice Strength: Push Jerk – 6 x 3 Use 75%-80% for all sets. Maintain a 2-second pause in the dip portion of all reps. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 21 Cal Row 21 Devils Press (50/35)(35/20) 15 Cal Row 15 Devils Press (50/35)(35/20) 9 Cal Row […]