WOD / Blog
03 November 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Power Jerk 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 70% of your push jerk. Complete one complex every two minutes for 5 rounds. Get AHAP. WOD: 21-18-15-12-9-6-3 For Time (18 Minute Cap) Kettlebell Swings (1.5/1)(1/25#) Burpees to Target Stimulus/Focus: There is nothing […]
02 November 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 1 x 5 Stimulus/Focus: Spend 10 minutes getting to a heavy 5 for the day. 3 Rounds (10 Minute Cap) Max Effort Unbroken Floor Press Reps (80% of Today’s Heavy 5) Stimulus/Focus: You have 10 minutes to use. Complete three sets of max effort unbroken floor press reps […]
01 November 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 1. Build to today’s heavy 5. Stimulus/Focus: Spend 10 minutes building to a heavy 5 rep for the day. Deadlift 5 x 5 Stimulus/Focus: Use 70% of your heavy 5 from today. Complete a set of 5 touch and go reps every minute on the minute for 5 minutes. […]
31 October 2023
Warm-up: Coach’s Choice Strength/Skill: Get Ready to Work! WOD: Halloween Team WOD Team WOD for Time Run 400 meters as a group of 4 Pair 1: Zombies “Walk Like the Dead” (30 Wall Walks) “Grave Busters” (60 Burpees) “Brain Toss” (60 Wall Balls) (20/14) “Bloody Bars” (60 Pull Ups) Pair 2: Defenders “Haul off the […]
30 October 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 1 Stimulus/Focus: Use 70% of your 1 RM. Complete one rep every 30 seconds for 10 rounds. Front Squat 8 x 1 Stimulus/Focus: Use 80% of your 1 RM. Complete one rep every 60 seconds for 8 rounds. Front Squat 6 x 1 Stimulus/Focus: Use 90% […]