WOD / Blog
08 September 2023
Warm up: Coach’s Choice Strength/Skill: Deadlift 5 x 3 Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 200 Meter Run 10 Step Lunges (95/65)(65/45) 10 Toes to Bar Stimulus/Focus: Just move. Find a pace and settle into it. Aim to do all work unbroken. Strive for 5 rounds. […]
07 September 2023
Warm up: Coach’s Choice Strength/Skill: Floor Press 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Floor Press: 10 Minute EMOM Even: Max Reps @ 90% Odd: Change Weight and Rest Even: Max Reps @ 80% Odd: Change Weight and Rest *Continue for […]
06 September 2023
Warm up: Coach’s Choice Strength/Skill: Power Clean + Split Jerk 10 Minutes to Get AHAP Stimulus/Focus: Spend 10 minutes getting AHAP in the complex. Power Clean + Split Jerk 3 x 3 Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock. WOD: 20-16-12 (12 Minute Time Cap) Burpees over Bar (Lateral) Alternating Pistols […]
05 September 2023
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. Front Squat – 1 x ME Reps Stimulus/Focus: At the completion of the final 3 minutes, complete one set of max unbroken reps at 70% of your […]
04 September 2023
Warm up: Coach’s Choice Strength/Skill: Review the movements and find a partner. Get set up and warm up to weights. WOD: Martin – For Time, (With a Partner): 2,000-m row 100 bodyweight deadlifts 50 thrusters (65/95 lb.) 1,000-m row 100 hand-release push-ups 50 pull-ups 500-m row 100 sit-ups 100 wall-ball shots (14/20 lb.) This workout, […]