WOD / Blog
26 January 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 10 Minutes to Build to Today’s Heavy Single Power Snatch Stimulus/Focus: Complete one power snatch EMOM for 12 minutes. Use 90% of today’s heavy single. WOD: 6 RFT (15 Cap) 4 Power Snatches (115/75)(75/55) 8 Wall Balls (20/14)(14/10) 24 Double Unders Stimulus/Focus: Aim to complete each set of […]
25 January 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds (4 Minute/2 Minute Rest) AMRAP A 6 Shuttle Runs 8 Dumbbell Front Rack Alternating Lunges (50/35)(35/20) 10 V-ups AMRAP B 12/9 Calorie Bike 9 […]
24 January 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes working the skill. WOD: Partner You-Go-I-Go Style WOD 30 Minute AMRAP 250/200 Meter Row 20 Air Squats 2 Ring Muscle Ups/2 Progressions Stimulus/Focus: One partner completes the round, while the other partner rests. Choose a ring muscle up progression that challenges you. Cool Down: […]
23 January 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (95/65)(65/45) Thrusters (95/65)(65/45) Stimulus/Focus: Take a break before the last rep of hang power cleans each round. Try […]
22 January 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 4 Stimulus/Focus: Use 80% for all sets. Lift on 2-minute clock. WOD: 6 Rounds (2 Minutes Work/1 Minute Rest) AMRAP A 10 Burpees 5 Pull Ups AMRAP B 10 Burpees 5 Strict Push Ups Stimulus/Focus: You will complete each AMRAP three times. This will be challenging […]