WOD / Blog
13 April 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!
12 April 2024
Warm up: Coach’s Choice WOD: Four 8-Minute Rounds 0:00-6:00 Minutes 800 Meter Run Max Effort Wall Balls (20/14)(14/10) 6:00-8:00 Rest Stimulus/Focus: Push hard on the run to give yourself as much time as possible to accumulate wall ball reps. Try to keep your runs close to the same time each round. You will have a […]
11 April 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 5 x 5 Stimulus/Focus: Use 75% for all sets. These will be touch and go reps. Focus on barbell cycling. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 20 Kettlebell Swings (1.5/1)(1/25#) 15 Handstand Push Ups 10 Goblet Lunges (1.5/1)(1/25#) 5 Ring Dips Stimulus/Focus: This workout has a […]
10 April 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the five sets of three. Lift on a two-minute clock. WOD: 4 RFT (20 Minute Cap) 400 Meter Run 15 Bar Facing Burpees 15 Floor Press (95/65)(65/45) *RX+: (135/95)(95/65) Stimulus/Focus: Find […]
09 April 2024
Warm up: Coach’s Choice Strength/Skill: OH Lunges 1 x 10 Stimulus/Focus: 10 minutes to build to today’s heavy 10 alternating overhead lunges. These will come out of the rack. OH Lunges 4 x 10 Stimulus/Focus: Download your bar to 80% of your heaviest 10. Complete one set of 10 at that weight every 90 seconds […]
08 April 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP across the five sets of two reps. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 40 Power Cleans 30 Front Squats 20 Push Press 10 Clusters RX: (95/65)(65/45) RX+: […]