WOD / Blog
10 January 2024
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work Spend time upside down. Work on push ups, holds, walks, etc. WOD: 32 Minute AMRAP 25 Double Unders 20 Ab Mat Sit Ups 15 Wall Balls (20/14)(14/10) 10 Toes to Bar 5 Handstand Push Ups Stimulus/Focus: Try to do all work unbroken. Aim for 8-10 rounds. Cool […]
09 January 2024
Warm up: Coach’s Choice Strength: Floor Press 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP across the six sets. Lift on a 2-minute clock. WOD: 10 Rounds For Time (20 Minute Cap) 2 Wall Walks 4 Strict Pull Ups 6 Shuttle Runs Stimulus/Focus: Aim to […]
08 January 2024
Warm up: Coach’s Choice Strength/Skill: Push Press + Power Jerk 10 Minutes to Find 1 RM Stimulus/Focus: Use 10 minutes to find your heavy complex. Push Press + Power Jerk 10 x 1 Stimulus/Focus: Use 90% of your heaviest from the day. Complete one complex EMOM. WOD: 4 Rounds 3 Minutes Work/1 Minute Rest 3 […]
06 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!
05 January 2023
Warm-up: Coach’s Choice Strength/Skill: Review the Movements and Get Set Up to Workout! WOD: 12 Days of Christmas 1 – Wall Walk 2 – KB Swings (1.5/1)(1/25#) 3 – Pull Ups 4 – Wall Balls (20/14)(14/10) 5 – HRPUs 6 – Slam Balls (30/20)(20/15) 7 – Ab Mat Sit Ups 8 – G20 (45/25)(25/15) 9 […]