WOD / Blog
19 December 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press – 5 x 5 x 5 x 5 x 5 These reps will be 3-second tempo lifts–3 seconds up, 3 seconds down. Start at 60% and get as heavy as possible. Lift on a 3-minute clock. WOD: 16 Minute AMRAP 8 Floor Press (95/65)(65/45) 16 Wall Balls (20/14)(14/10) Stimulus/Focus: […]
17 December 2022
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!
16 December 2022
Warm-up: Coach’s Choice Strength/Skill: Push Press – 6 x 6 Use 80% for all sets. Lift on a 3-minute clock. WOD: 20 Minute EMOTM Even Minutes: Bike Calories Odd Minutes: Max Effort Push Press (75/55)(55/35) *You will alternate your biking minutes between the assault bike and bike erg–with 5 rounds on each one. *Your score is […]
15 December 2022
Warm-up: Coach’s Choice Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5 Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (18 Minute Cap) 21-18-15-12-9-6-3 Back Squat (95/65)(65/45) Pull Ups Ab Mat Sit Ups RX+: (135/95)(95/65); Strict Pull Ups; GHD Sit Ups Stimulus/Focus: This workout hits […]
14 December 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: 4 RFT (24 Minute Cap) 18 Deadlifts 12 Hang Power Cleans 9 Push Jerks 400 Meter Run RX Weight: (115/75)(75/55) Stimulus/Focus: This is a moderately heavy workout. Try not to break more than once in any movement, but go unbroken if possible. Push hard on the run. Cool […]
13 December 2022
Warm-up: Coach’s Choice Strength/Skill: Max Height Box Jump WOD: The Ghost 6 Rounds for Reps 1 Minute Row (Calories) 1 Minute Burpees 1 Minute Double Unders 1 Minute Rest Stimulus/Focus: This workout should be cardiovascular in nature. Push as hard as you can in each minute of work. Score is total number of reps in […]