WOD / Blog
19 January 2024
Warm up: Coach’s Choice Strength/Skill: Paused Back Squat 4 x 3 Stimulus/Focus: Use 75% for all sets. Pause for 2-seconds in the bottom of the squat. WOD: 15 Minute AMRAP 8 Single-Arm (Left) Dumbbell Thrusters (50/35)(35/20) 8 Single-Arm (Right) Devils Press (50/35)(35/20) 8 Single-Arm (Right) Dumbbell Thrusters (50/35)(35/20) 8 Single-Arm (Left) Devils Press (50/35)(35/20) Stimulus/Focus: […]
18 January 2024
Warm up: Coach’s Choice Strength/Skill: Rowing Skill Work WOD: 8 Rounds 3 Minutes Work/1 Minute Rest AMRAP A 250/200m Row 15 Goblet squats (1.5/1)(1/25#) AMRAP B 500/400m Bike Erg or 25/20 Assault Bike Calories 15 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Push hard on the cardio component in order to give yourself time on the KB reps. […]
17 January 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Cap) 10 Alternating Dumbbell Snatches (50/35)(35/20) 8 Ring Push Ups 6 Walking Lunge Lengths (25’=1 Length) Stimulus/Focus: Try […]
16 January 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 75% for all six sets of six reps. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 21-15-9 Deadlifts (225/155)(155/105) Burpees Stimulus/Focus: A pull and a push. Try to do your deadlifts in 3 or fewer sets or in fast singles. Cool […]
15 January 2024
Warm up Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70%. Get AHAP over the five rounds. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 50 Wallballs (20/14)(14/10) 40 Slam Balls (30/20)(20/10) 30 Chest to Bar 20 Power Snatches (95/65)(65/45) 10 Overhead Squats (95/65)(65/45) […]