WOD / Blog
12 December 2023
Warm up: Coach’s Choice Strength/Skill: Pause Clean (Below the Knee) 10 Minutes to Find Your Heavy Single Stimulus/Focus: Spend 10 minutes getting as heavy as you can on this lift. Pause Clean (Below the Knee) 10 x 1 Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every 30 seconds for 5 minutes. WOD: 6 […]
11 December 2023
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: Four 5-Minute Rounds A) For Time: 27/21 Assault Bike/Bike Erg 21 Bar-Facing Burpees 15 Thrusters (95/65)(65/45) B) For Time: 27/21 Calorie Row 21 Toes to Bar […]
09 December 2023
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!
08 December 2023
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 70% and get AHAP. Lift on a 2-minute clock. WOD: Three 5-Minute AMRAPs (2 Minute Rest) AMRAP 1: 5 Minutes 50′ Bear Crawl 10 Box Jumps (20) AMRAP 2: 5 Minutes 50′ […]
07 December 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean 5 x 5 Stimulus/Focus: Use 75% of your 1 RM for all five sets of five reps. Must be touch and go. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 10 –9 – 8 – 7 – 6 – 5 – 4 – 3 – […]
06 December 2023
Warm up: Coach’s Choice Strength/Skill: Handstand Work: Get Inverted! WOD: 30 Minute Partner AMRAP 400 Meter Partner Run 10 Synchronized Slam Balls (30/20)(20/15) 10 Synchronized Handstand Push Ups 400 Meter Partner Run 10 Synchronized Kettlebell Swings (1.5/1)(1/25#) 10 Synchronized Goblet Squats (1.5/1)(1/25#) 400 Meter Partner Run 20 Alternating Wallballs (20/14)(14/10) 20 Ab Mat Wall Ball […]