WOD / Blog
22 July 2022
Warm-up: Coach’s Choice Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 ) Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 15 Minute GAFAP1 Clean (165/115)(115/75)1 Kettlebell Swing (1.5/1)(1/25#)1 Strict Push Up*Add one rep to each movement each round. Stimulus/Focus: This will be hard on the grip. The cleans […]
21 July 2022
Warm-up: Coach’s Choice Strength/Skill: Floor Press (10 x 10) Use 60% for all sets. Lift on a 2-minute clock. WOD: 15 Minute AMRAP10 Floor Press (135/95)(95/65)20 Alternating Step Lunges30 Ab Mat Sit Ups Stimulus/Focus: This workout is a little bit of everything–chest, legs, midline. Aim to get 5 rounds. Cool Down: Tabata L-Hangs
20 July 2022
Warm-up: Coach’s Choice Strength/Skill: Ring Work WOD: 15 Minute AMRAP3 Ring Muscle Ups (Masters RX-6 chest to bar pull ups)30 Double Unders Stimulus/Focus: This workout is designed to allow you to practice an advanced gymnastics movement while cardiovascularly fatigued. Cool Down: ROMWOD
19 July 2022
Warm-up: Coach’s Choice Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3 ) Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Cap)10 Thrusters (75/55)(55/35)10 Pull Ups10 Wall Balls (20/14)(14/10)10 Burpees RX+: 20 reps of each movement Stimulus/Focus: This workout is meant to tax […]
18 July 2022
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 3 ) Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time (25 Minutes)1000-800-600-400-200Meter Run10-8-6-4-2Deadlifts (225/155)(155/105) Stimulus/Focus: All legs! The weight should be moderate. Push hard on the run. Cool Down: 3 Rounds5 Barbell Rollouts20 Barbell Hops