WOD / Blog
03 June 2024
Warm up: Coach’s Choice Strength/Skill: Clean and Jerk 1 x 1 Stimulus/Focus: Review all styles of cleans and jerks. Then, spend 20 minutes to find your heaviest clean and jerk (any style). WOD: 5 Rounds (18 Minute Cap) 10 Clean and Jerks (135/95)(95/65) 15 Toes to Bar 20 Wallballs (20/14)(14/10) Stimulus/Focus: Singles on the c&j, […]
01 June 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!
31 May 2024
Warm up: Coach’s Choice Strength/Skill: Thruster 1 x 1 Stimulus/Focus: Spend 15 minutes finding a 1 RM thruster. WOD: Four 4-Minute Rounds 21 Wall Balls (20/14)(14/10) 15 Toes to Bar 9 Thrusters (95/65)(65/45) *Rest the remainder of the time. Stimulus/Focus: Try to do all work in no more than to sets for each movement. Cool […]
30 May 2024
Warm up: Coach’s Choice Strength/Skill: Front Rack Reverse Lunge 10 x 8 x 6 x 4 x 2 Stimulus/Focus: Start at a weight you can manage completing 10 reps (alternating). These will come out of the rack. Try to increase weigh each round. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 12/8 Calorie Row […]
29 May 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the six sets. These will be drop and go reps. Focus on the quick and safe reset each time. WOD: 4 RFT (16 Minute Cap) 50 Double Unders 30 […]
28 May 2024
Warm up: Coach’s Choice Strength/Skill: 4-Position Deadlift 1 x 1 One inch off the floor, below the knee, above the knee, hips. Stimulus/Focus: Spend 20 minutes getting as heavy as possible on the 4-position deadlift for one complete rep. The rep starts on the floor, lift one inch, then to below the knee, then above […]