WOD / Blog
24 January 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (22 Minute Cap) 7-6-5-4-3-2-1 Deadlifts (275/185)(185/135) 21-18-15-12-9-6-3 Pull Ups 42-36-30-24-18-12-6 Double Unders Stimulus/Focus: The deadlifts should be heavy. Scale as needed. Aim to […]
23 January 2025
Warm up: Coach’s Choice Strength/Skill: Handstand Walk Skill Work: Spend 10 minutes upside down! WOD: 36 Minute EMOM Minute 1: Row Minute 2: Assault Bike Minute 3: Shuttle Run Minute 4: Bike Erg *In order to RX the workout, males must complete 14 calories each minute, females must complete 10. Twelve shuttle runs must be […]
22 January 2025
Warm up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 10 Stimulus/Focus: Spend 10 minutes getting AHAP for 10 back rack alternating lunges. Back Rack Lunge: 5 x 10 Stimulus/Focus: Use 60% of your heaviest from today. Complete 10 reps every 90 seconds for five rounds. WOD: 15 Minute AMRAP 15 Wall Balls (20/14)(14/10) 15 […]
21 Tuesday 2025
Warm up: Coach’s Choice Strength/Skill: Floor Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock. WOD: 10 Rounds (1 Minute Work/1 Minute Rest) 10 Floor Press (95/65)(65/45) Max Effort Burpees Over the Bar Stimulus/Focus: The floor press should be completed quickly and […]