WOD / Blog
09 May 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the four rounds. Lift on a 2-minute clock. WOD: 50 – 40 – 30 – 20 – 10 (18 Minute Cap) Kettlebell Deadlifts American Swings Goblet Reverse Lunges *RX: (1.5/1)(1/25#) Stimulus/Focus: Complete large sets […]
08 May 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 4 Rounds (3 Minutes Work/1 Minutes Rest) 12 Overhead Squats (95/65)(65/45) 8 V-Ups 4 Ring Dips Max Calories Machine of Choice with Remaining Time Stimulus/Focus: Complete […]
07 May 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 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: 20 Minute AMRAP 5 Power Cleans (135/95) 10 Burpees 15 Wall Balls (20/14)(14/10) Stimulus/Focus: Think about power cleans in singles, a steady […]
06 May 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 10 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 12 RFT (12 Minute Cap) 3 Pull Ups 6 Strict Push Ups 9 Air Squats Stimulus/Focus: Aim to do each round unbroken with minimal rest between the rounds. Cool Down: 400 Meter Run
04 May 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!
03 May 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the five sets of three reps. Lift on a 2-minute clock. WOD: 4 Rounds (20 Minute Time Cap) 10 Alternating Pistols 20 Handstand Push Ups 10 Box Jump Overs (24/20) *Masters […]