WOD / Blog
08 January 2024
Warm up: Coach’s Choice Strength/Skill: Push Press + Power Jerk 10 Minutes to Find 1 RM Stimulus/Focus: Use 10 minutes to find your heavy complex. Push Press + Power Jerk 10 x 1 Stimulus/Focus: Use 90% of your heaviest from the day. Complete one complex EMOM. WOD: 4 Rounds 3 Minutes Work/1 Minute Rest 3 […]
06 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!
05 January 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Set Up to Workout! WOD: 12 Days of Christmas 1 – Wall Walk 2 – KB Swings (1.5/1)(1/25#) 3 – Pull Ups 4 – Wall Balls (20/14)(14/10) 5 – HRPUs 6 – Slam Balls (30/20)(20/15) 7 – Ab Mat Sit Ups 8 – G20 (45/25)(25/15) 9 […]
04 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!
04 January 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 5 Stimulus/Focus: Use your bodyweight for all sets. Lift on a 90-second clock. WOD: 15 Minute AMRAP 30 Double Unders 20 Alternating Dumbbell Hang Power Snatch (50/35)(35/20) 10 Ring Dips Stimulus/Focus: Find a steady pace and keep moving. Try to do the dubs and snatch unbroken. […]
03 January 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 24 – 20 – 16 – 12 – 8 – 4 Reps for Time (18 Minute Cap) Shoulder Press (45/35)(35/25) Overhead Alternating Step Lunges (45/35)(35/25) *Complete a 200 Meter Run at Every (–) […]