WOD / Blog
27 June 2024
Warm up: Coach’s Choice Strength/Skill: Rope Climb Stimulus/Focus: Choose a rep scheme you can maintain for ten 90-second rounds. WOD: Four 5-Minute Rounds 200 Meter Run 50 Double Unders 25 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Push through the work as quickly as possible. Rest and repeat for four rounds. Cool Down: 3 Rounds 100 Meter Farmer’s […]
26 June 2024
Warm up: Coach’s Choice Strength/Skill: Push Jerk 1 x 1 Stimulus/Focus: Spend 15 minutes find a heavy single. WOD: For Time 21-18-15-12-9-6-3 Handstand Push Ups Shuttle Runs (Down and Back) Masters RX: Seated DB Presses (20/15) Masters RX+: 35/20 Dumbbells RX+: Strict HSPUs Stimulus/Focus: These opposing movements should give you the rest you need to […]
25 June 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5 Stimulus/Focus: Start at 70% and get AHAP leading up to the single. Try to maintain the same weights lifted in the first half throughout the second half. Be careful of the weights […]
24 June 2024
Warm up: Coach’s Choice Strength/Skill: Power Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 2 Rounds (7 Minutes Work/2 Minute Rest) 4 Power Snatches (115/75)(75/55) 8 Toes to Bar 12 Wallballs (20/14)(14/10) Stimulus/Focus: Push hard in both 7 minute AMRAPs. […]
22 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!
21 June 2024
Warm up: Coach’s Choice Strength/Skill: Back Squat 6 x 6 Stimulus/Focus: Use 80% for all six sets of six. Lift on a 2-minute clock. WOD: For Time (25 Minute Cap) 50-40-30-20-10 Double Unders 25-20-15-10-5 Alternating Dumbbell Snatch (50/35)(35/20) 5-4-3-2-1 Rope Climbs Stimulus/Focus: Break work as needed. Take short rests between sets. Cool Down: 3 Rounds […]