WOD / Blog
30 January 2024
Warm up: Coach’s Choice Strength/Skill: Snatch Grip Deadlift 1 x 1 Stimulus/Focus: Use 10 minutes to find your heavy single for the day. Snatch Grip Deadlift 10 x 2 Stimulus/Focus: Complete two reps EMOM for 10 minutes. Use 85% of your heavy for the day. WOD: 16 Minute EMOM (4 Rounds) Min 1: 10/7 Calorie […]
29 January 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock. Add result WOD: 4 Rounds (2 Minutes Work/2Minutes Rest) *You will complete each AMRAP twice. AMRAP A 4 Overhead Squats (95/65)(65/45) 8 Back Rack Alternating Step Lunges […]
27 January 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!
26 January 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 10 Minutes to Build to Today’s Heavy Single Power Snatch Stimulus/Focus: Complete one power snatch EMOM for 12 minutes. Use 90% of today’s heavy single. WOD: 6 RFT (15 Cap) 4 Power Snatches (115/75)(75/55) 8 Wall Balls (20/14)(14/10) 24 Double Unders Stimulus/Focus: Aim to complete each set of […]
25 January 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 6 Rounds (4 Minute/2 Minute Rest) AMRAP A 6 Shuttle Runs 8 Dumbbell Front Rack Alternating Lunges (50/35)(35/20) 10 V-ups AMRAP B 12/9 Calorie Bike 9 […]
24 January 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes working the skill. WOD: Partner You-Go-I-Go Style WOD 30 Minute AMRAP 250/200 Meter Row 20 Air Squats 2 Ring Muscle Ups/2 Progressions Stimulus/Focus: One partner completes the round, while the other partner rests. Choose a ring muscle up progression that challenges you. Cool Down: […]