WOD / Blog

22 February 2024

Warm up: Coach’s Choice Strength/Skill: Power Snatch Complex 1 x 1 1 Snatch Grip Deadlift 1 High Hang Power Snatch 1 Hang Power Snatch 1 Power Snatch Stimulus/Focus: Spend 10 minutes getting AHAP on the complex. Power Snatch Complex 10 x 1 1 Snatch Grip Deadlift 1 High Hang Power Snatch 1 Hang Power Snatch […]

21 February 2024

Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes working the muscle up skill. Choose a progression and a rep count and complete that EMOM for 10 minutes. WOD: For Time (12 Minute Cap) 21-15-9 Dumbbell Thruster (50/35)(35/20) Shuttle Runs Stimulus/Focus: This will be a tough workout. The dumbbells are heavy, the movement […]

20 February 2024

Warm up: Coach’s Choice Strength/Skill: Shoulder 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: 15 Minute EMOM Minute 1: Max Calorie Bike Minute 2: 10 Box Jump Overs (24/20) + Max Toes to Bar Minute 3: 10 GHD Sit Ups […]

19 February 2024

Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 10 Stimulus/Focus: Use 50% for all sets. Lift on a 2-minute clock. WOD: Four 4-Minute Rounds 15/12 Row Calories 12 Bar Facing Burpees 9 Front Squats (95/65)(65/45) Stimulus/Focus: This will be a cardiovascular grind. Push hard on each movement to give you time to rest before […]

17 February 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!

16 February 2024

Warm up: Coach’s Choice Strength/Skill: Split Jerk 1 x 1 x 1 x 1 x 1 x 1 x 1 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds for Time (18 Minute Cap) 10 Box Jump Overs (24/20) *Masters may step up. Everyone must step down. 15 Kettlebell […]