WOD / Blog
11 April 2024
Warm up: Coach’s Choice Strength/Skill: Snatch 5 x 5 Stimulus/Focus: Use 75% for all sets. These will be touch and go reps. Focus on barbell cycling. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 20 Kettlebell Swings (1.5/1)(1/25#) 15 Handstand Push Ups 10 Goblet Lunges (1.5/1)(1/25#) 5 Ring Dips Stimulus/Focus: This workout has a […]
10 April 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP across the five sets of three. Lift on a two-minute clock. WOD: 4 RFT (20 Minute Cap) 400 Meter Run 15 Bar Facing Burpees 15 Floor Press (95/65)(65/45) *RX+: (135/95)(95/65) Stimulus/Focus: Find […]
09 April 2024
Warm up: Coach’s Choice Strength/Skill: OH Lunges 1 x 10 Stimulus/Focus: 10 minutes to build to today’s heavy 10 alternating overhead lunges. These will come out of the rack. OH Lunges 4 x 10 Stimulus/Focus: Download your bar to 80% of your heaviest 10. Complete one set of 10 at that weight every 90 seconds […]
08 April 2024
Warm up: Coach’s Choice Strength/Skill: Push Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP across the five sets of two reps. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 40 Power Cleans 30 Front Squats 20 Push Press 10 Clusters RX: (95/65)(65/45) RX+: […]
06 April 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!
05 April 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP across the four sets of four reps. Show four-finger flash at the bottom of each rep. WOD: 20 Minute AMRAP 10 Pull Ups 10 Kettlebell Swings (1.5/1)(1/25#) 10 Box Jumps (24/20) RX+: Chest to Bar; […]