WOD / Blog
29 September 2023
Warm up: Coach’s Choice Strength/Skill: Push Press 5x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Push Press: 1 x ME Reps Stimulus/Focus: After the final 2-minute clock, complete as many unbroken reps as possible at 70% of your heaviest from today. WOD: For […]
28 September 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Clean 10 Minutes to Build to Today’s Heavy Complex Stimulus/Focus: Use ten minutes to get AHAP in the complex. Power Clean + Clean: 10 x 1 Stimulus/Focus: Use 90% for all sets. Complete one complex every minute on the minute. WOD: 12 Minute AMRAP 5 Box Jumps […]
27 September 2023
Warm up: Coach’s Choice Strength/Skill: Rope Climb Skill Work: 10 Minute EMOM *Choose a number you can maintain as an EMOM for 10 minutes. WOD Ten 3-Minute Rounds 10/7 Calorie Bike (Alternate Erg/Assault) 10 Burpees to Plate (45#) 10/7 Calorie Row Stimulus/Focus: This will be a cardio grind. Depending on class size you will start […]
26 September 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP over the five sets. These will not be touch and go. Focus on a quick four finger flash in the bottom each time. WOD: Gwen Clean & Jerk 15-12- and 9 reps Touch […]
25 September 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. Gymnastics: Strict Pull-Ups Choose a number you can manage to complete every 30 seconds for 5 minutes. WOD: For Time (12 Minute Cap) 21-15-9-15-21 Floor Press (95/65)(65/45) Strict Push Ups RX+: (155/105)(105/70) Deficit Push […]