WOD / Blog
05 December 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press – 5 x 4 x 3 x 2 x 1 Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (12 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Floor Press (135/95)(95/65) Toes to Bar RX+: (185/135)(135/95) and strict T2B Stimulus/Focus: This workout will be challenging on the shoulders. The […]
03 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!
02 December 2022
Warm-up: Coach’s Choice Strength/Skill: Power Clean – 15 Minutes to Get AHAP WOD: For Time (21 Minute Cap) 21-15-9-15-21 Power Clean (60%) Handstand Push Ups RX+: 70% and strict HSPUs Stimulus/Focus: A great pull push workout! The decreasing and then increasing rep scheme will be challenging mentally. Try to do large sets and take short […]
01 December 2022
Warm-up: Coach’s Choice Strength/Skill: Review Rope Climbs and Devils Press WOD: 10 RFT (20 Minute Cap) 5 Devils Press (35/20)(20/15) 1 Rope Climb Stimulus/Focus: A skill workout. The weight and rep scheme are both manageable. Work the movements and keep moving. Cool Down: 4 Rounds 100 Meter Farmer’s Carry 100 Meter Sprint
30 November 2022
Warm-up: Coach’s Choice Strength/Skill: Review Movements WOD: 20 Minute AMRAP 100 Meter Row 10 Box Jumps (24/20) RX+: 30/24 Stimulus/Focus: All the legs and all the cardio! Find a steady pace and maintain it. Cool Down: ROMWOD
29 November 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift – 4 x 4 Use 80% for all sets. Lift on a 3-minute clock. WOD: Hard Cindy 20-Minute AMRAP of: 5 Weighted pull-ups, 35 pounds 10 Push-ups with feet on 30″ box 15 Squats holding a 45 pound plate RX: To click RX you must use a dumbbell for pull […]