WOD / Blog
29 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Push hard for the heavy single at the end! Start lifting at 70%. Lift on a 2 minute clock. WOD: 18 Minute AMRAP 15 Floor Press (95/65)(65/45) 5 Wall Walks Stimulus/Focus: Aim for 6 rounds. Floor press […]
28 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start lifting at 80%, and get AHAP. Lifts will be on a 2 minute clock. WOD: Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 […]
25 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Paused Front Squat 5 x 5 Stimulus/Focus: Hold a 3-second pause in the bottom of the position. Use 70% for all reps. Lift on a 2-minute clock. WOD: 30-20-10 (15 Minute Cap) Box Jumps (24/20) Handstand Push Ups RX+: (30/24) and strict HSPUs Stimulus/Focus: Find a steady pace on the box […]
24 July 2025
Warm-Up: Coach’s Choice Strength/Skill: 3-Position Power Clean 1 x 1 High Hang Power Clean Hang Power Clean Power Clean Stimulus/Focus: Spend 10 minutes getting AHAP on one complex. 3-Position Power Clean: 10 x 1 Stimulus/Focus: Complete one complex EMOM for 10 minutes. Use 80% for all sets. WOD: 10 RFT 5 Power Cleans (95/65)(65/45) 10 […]
23 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: Ring Push Ups and Ring Pull Ups WOD: 30 Minute Partner AMRAP (You Go I Go) 5 Calorie Bike (Alternating Erg/Assault) 5 Ring Pull Ups 10 Double Unders 5 Ring Push Ups Stimulus/Focus: One partner works, while one partner rests. No tag required. Partner can start as soon as […]
22 July 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 1 Stimulus/Focus: Spend 20 minutes getting as heavy possible. WOD: 15 Minute AMRAP 250/200 Meter Row 5 Overhead Squats (95/65)(65/45) 10 Toes to Bar Stimulus/Focus: Push hard in each movement. Try to complete each set of work unbroken. Rest as needed between movements to allow this. Cool […]