WOD / Blog
13 October 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. Reps must be unbroken. WOD: Teams of 2 for Time (15 Minute Cap) 12 – 9 – 6 Cleans (95/65)(65/45) 24 – 18 – 12 Synchro Slam Balls (30/20)(20/15) 12 – 9 – 6 Thruster […]
12 October 2023
Warm up: Coach’s Choice Strength/Skill: 10 Minutes to Work Max Height Box Jump or Seated Box Jumps WOD: Filthy Fifty 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 36lb KB, 45-lb. push press, […]
11 October 2023
Warm up: Coach’s Choice Strength/Skill: Push Jerk 10 Minutes to Build to Your Heavy for the Day Stimulus/Focus: Get heavy! Strength Metcon: 10 Minute EMOM Even: Max Reps @ 90% Odd: Change Weight and Rest Even: Max Reps @ 80% Odd: Change Weight and Rest *Continue for 70%, 60% and 50% Stimulus/Focus: These reps do […]
10 October 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 10 Minutes to Work to a Heavy Triple Stimulus/Focus: Use 10 minutes to work to a heavy triple. Back Squat: 10 x 1 Stimulus/Focus: Using the same weight from your heavy triple, complete one rep every 30 seconds for 5 minutes (total of 10 reps). WOD: Two 8-Minute […]
09 October 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% of your current 1 RM. Lift on a 2-minute clock. Get AHAP. Strength Metcon: 2-Minute AMRAP Stimulus/Focus: At the completion of your heavy single, download your bar to 80% of your heaviest lift. You will […]