WOD / Blog
04 January 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 10 x 5 Stimulus/Focus: Use your bodyweight for all sets. Lift on a 90-second clock. WOD: 15 Minute AMRAP 30 Double Unders 20 Alternating Dumbbell Hang Power Snatch (50/35)(35/20) 10 Ring Dips Stimulus/Focus: Find a steady pace and keep moving. Try to do the dubs and snatch unbroken. […]
03 January 2024
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 24 – 20 – 16 – 12 – 8 – 4 Reps for Time (18 Minute Cap) Shoulder Press (45/35)(35/25) Overhead Alternating Step Lunges (45/35)(35/25) *Complete a 200 Meter Run at Every (–) […]
02 January 2024
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 5 Rounds 90 Seconds Work/90 Seconds Rest 15 Deadlifts (225/155)(155/105) Max Wall Balls in Remaining Time (20/14)(14/10) Stimulus/Focus: This will be tough on the legs. […]
01 January 2024
Warm up: Coach’s Choice Strength/Skill: Review the Movements and Get Ready to Work! WOD: Partner WOD For Time (60 Minute Cap) 100 Burpees 200 Pull Ups 200 Ab Mat Sit Ups 200 Hand Release Push Ups 200 Air Squats 100 Burpees *One partner works, one partner rests. *Split work however you would like. Stimulus/Focus: Have […]
30 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!
29 December 2023
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 3 RFT (18 Minute Cap) 30 Wall Balls (20/14)(14/10) 30 Alternating Dumbbell Snatches (50/35)(35/20) 30 Box Jump Overs (24/20) *Masters may step up. Everyone must step […]