WOD / Blog
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 […]
12 December 2022
Warm-up: Coach’s Choice Strength/Skill: Snatch – 3 x 3 x 3 x 3 x 3 Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 5 RFT (15 Minute Cap) 15 Slam Balls (30/20)(20/15) 10 Ring Dips 5 Snatch (115/75)(75/55) Stimulus/Focus: This workout should be moderately challenging in weight and skill. Try to […]
10 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!
09 December 2022
Warm-up: Coach’s Choice Strength/Skill: Split Jerk – 5 x 5 Use 70% for all sets. Lift on a 2-minute clock. Work speed under the bar and bar cycling. WOD: 20 Minute AMRAP 30 Double Unders 20 Burpees 10 Split Jerk (135/95)(95/65) Stimulus/Focus: This workout is forcing you to lift heavy while being cardiovascularly taxed. Choose […]
08 December 2022
Warm-up: Coach’s Choice Strength/Skill: Front Squat – 3 x 3 x 3 x 3 x 3 Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: Three 5-Minute AMRAPs *1 minute to rest and change weight between each couplet* 5 Minute AMRAP 5 Front Squats (95/65)(65/45) 5 Pull Ups Stimulus/Focus: This workout should […]
07 December 2022
Warm-up: Coach’s Choice Strength/Skill: Inversion Work: Get inverted–holds, push ups, deficits, walks. Just practice getting upside down during this 10 minute time. WOD: For Time (20 Minute Cap) 50-40-30-20-10 Strict Push Ups Handstand Hold (in seconds) Stimulus/Focus: Aim for perfect form on your push ups. Complete your holds unbroken if possible. Cool Down: ROMWOD