WOD / Blog
05 December 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 1 x 3 Stimulus/Focus: Spend 10 minutes finding your heavy triple. Strength Metcon: Five 2-Minute Rounds Round 1: ME Unbroken Reps at 90% Round 2: ME Unbroken Reps at 80% Round 3: ME Unbroken Reps at 70% Round 4: ME Unbroken Reps at 60% Minute 5: ME Unbroken […]
04 December 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 80% and get AHAP over the six rounds. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 100 Double Unders 30 Dumbbell Power Cleans (35/20)(20/15) 30 Toes to Bar Directly into: 100 Double […]
02 December 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!
01 December 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 75% and get AHAP across the six sets. Lift on a 2-minute clock. WOD: 4 Minute AMRAP 5 Pull Ups 2 Wall Walks Rest 2 minutes, then: 4 Minute AMRAP 3 Chest to Bar […]
30 November 2023
Warm up: Coach’s Choice Strength/Skill: Rope Climbs WOD: 30 Minute EMOM Minute 1: ME Rope Climbs Minute 2: ME Wall Balls (20/14) Minute 3: ME Bike Erg Calories Minute 4: ME GHD Sit Ups Minute 5: ME Assault Bike Calories Minute 6: Rest Stimulus/Focus: You will go through the above 5 stations 5 times. You […]