WOD / Blog
17 January 2024
Warm up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP across the five sets. Lift on a 2-minute clock. WOD: 5 RFT (15 Minute Cap) 10 Alternating Dumbbell Snatches (50/35)(35/20) 8 Ring Push Ups 6 Walking Lunge Lengths (25’=1 Length) Stimulus/Focus: Try […]
16 January 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 75% for all six sets of six reps. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 21-15-9 Deadlifts (225/155)(155/105) Burpees Stimulus/Focus: A pull and a push. Try to do your deadlifts in 3 or fewer sets or in fast singles. Cool […]
15 January 2024
Warm up Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70%. Get AHAP over the five rounds. Lift on a 2-minute clock. WOD: For Time (15 Minute Cap) 50 Wallballs (20/14)(14/10) 40 Slam Balls (30/20)(20/10) 30 Chest to Bar 20 Power Snatches (95/65)(65/45) 10 Overhead Squats (95/65)(65/45) […]
13 January 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!
12 January 2024
Warm up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70%. These should be a series of 3 quick singles. Drop from the top each time and quickly reset for the next rep. Increase weight each round if possible. Lift on a 2-minute clock. WOD: Five […]
11 January 2024
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP across the four sets. Lift on a 2-minute clock. Strength Metcon: Five 2-Minute Rounds ME Unbroken Reps @ 90% ME Unbroken Reps @ 80% ME Unbroken Reps @ 70% ME Unbroken Reps @ 60% […]