WOD / Blog
12 January 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70%. These should be a series of 3 quick singles. Drop from the top each time and quickly reset for the next rep. Increase weight each round if possible. Lift on a 2-minute clock. WOD: Five […]
11 January 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock. Strength Metcon: Five 2-Minute Rounds ME Unbroken Reps @ 90% ME Unbroken Reps @ 80% ME Unbroken Reps @ 70% ME Unbroken Reps @ 60% […]
10 January 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. WOD: 32 Minute AMRAP 25 Double Unders 20 Ab Mat Sit Ups 15 Wall Balls (20/14)(14/10) 10 Toes to Bar 5 Handstand Push Ups Stimulus/Focus: Try to do all work unbroken. Aim for 8-10 rounds. Cool […]
09 January 2024
Warm up: Coach’s Choice Strength: Floor Press 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the six sets. Lift on a 2-minute clock. WOD: 10 Rounds For Time (20 Minute Cap) 2 Wall Walks 4 Strict Pull Ups 6 Shuttle Runs Stimulus/Focus: Aim to […]
08 January 2024
Warm up: Coach’s Choice Strength/Skill: Push Press + Power Jerk 10 Minutes to Find 1 RM Stimulus/Focus: Use 10 minutes to find your heavy complex. Push Press + Power Jerk 10 x 1 Stimulus/Focus: Use 90% of your heaviest from the day. Complete one complex EMOM. WOD: 4 Rounds 3 Minutes Work/1 Minute Rest 3 […]