LATEST WOD

Friday, July 21th

Strength: The goal today is beat last weeks weights or work up to a heavy single. Athletes should have at least 3-4 sets done prior to starting the clock. Metcon: Some of your athletes may have performed this workout before. The weight is intended to be heavy, but...

Thursday, July 20th

Athletes should have more than 2:00 rest after each set. Advise athletes to start slow and see if they can improve their split each round. This workout is highly dependent on running and double under ability. WOD Every 6:00 x 4 Sets: Run 400 Meters 25 Air Squats 50...

Wednesday, July 19th

This workout is not an “all-out sprint” since the T2B will likely slow athletes down, but KBS/OHS should be completed UB. Most times will range between 7-10:00. Managing grip fatigue is key, so breaking up T2B early is important. Strength Bench Press: 5 x 5, adding...

Tuesday, July 18th

Pacing is the goal for today. There is 1500 meters or rowing and 75 Burpees. Remember breathing on burpees and how its important to exhale on the floor. This workout is done by rowing 500 meters then completing 25 burpees then resting 2:00 and so on all the way to...

Monday, July 17th

Don’t go out too fast on first 400m. Break thrusters into smaller sets than you think even though the weight is light (sets of 10). Use a weight that you could easily 25 UB reps with. These are intended to be light, even for Rx athletes. The last 400m should be...

Friday, July 14th

Deceiving open workout variation (13.2) where managing breathing is paramount. Each round will be fast, so use the rest to regain your composure and got through each at near 90% of maximal effort. Step-ups are an option today and most will benefit from this variation....

Thursday, July 13th

Goal for today is just to keep moving. Athletes heart-rate should be elevated to an aerobic level. Most GPP workouts athletes under-estimate, so be prepared. This workout has a mix off GPP, bodyweight, and gymnastics. Overall, this is NOT for time so you should focus...

Wednesday, July 12th

Manage breathing and pace each round. 18:00 is a generous time cap. Adv athletes should shoot for sub 12:00. Most times athletes heart-rate get too high with burpee box jumps. Some of your athletes are probably already aware of this from 17.1. This is why breathing...

Tuesday, July 11th

75-85% of MHR. Transitioning between movements should account for most if not all of the athletes rest so make sure scaling is correct so movements can be done efficiently. Set a goal for your 500 meter row pace ie. 500m split 1:55 for the entire workout. Strength 6 x...

Monday, July 10th

This workout should be completed at near maximal output, unbroken sets for the entire workout if possible. The time cap is 10:00, but advanced athletes should shoot for sub 5:00. If OHS is not a viable option I would encourage your athletes to scale to a Front Squat...

Friday, July 7th

Consistent breathing and pacing the entire workout. If an athlete is not comfortable with the snatch, they can sub power cleans for snatches. Consider the total volume of burpees and make sure your athletes are focusing on breathing during their sets as this can make...

Thursday, July 6th

Aerobic workout today. Volume of Curtis P’s is low on purpose, but weights should be light as most athletes have trouble sustaining consistent with unilateral movements. Athletes will spend almost the entire workout on the rower. As such, breaking up sets is their...

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