LATEST WOD

Friday, August 18th

Strength: Week 1 of Speed work with the Squat Snatch and Front Squat. Athletes will have plenty of time to prepare before the clock starts today so take the time to coach each of your athletes. If needed drop percentage as there should be no misses. Front Squats...

Thursday, August 17th

Skill Work: Athletes have their choice. Spend 5:00 getting ready and then complete in an alternating fashion. Metcon: This is a great piece to workout on rowing technique and staying consistent with technique and splits. This should NOT be a sprint. Going UB with...

Wednesday, August 16th

Strength: Make sure athletes receive a lift off and have spotters in place if needed. As athletes are getting closer to their max have them begin setting up for Metcon. Perform 1RM Floor Press and compare to Month 3. Remember, elbows in tight, feet planted, press in a...

Tuesday, August 15th

Metcon: Athletes should split work so they can rest long enough to maintain consistency. Athletes have free reign to come up with their best strategy to maximize their output. The most high-skill movement here is the double unders so if athletes are spending an...

Monday, August 14th

Strength: Don’t spend too much energy on higher rep sets. Athletes should be performing 6-8 singles with ascending weights. Athletes should look to first beat their old max by 5-10# then go higher if needed. Metcon: We’ve performed similar workout with Death by Clean...

Friday, August 11th

Strength: This week of Box Squats should be exactly the same as two weeks ago. If needed athletes can add 10-15#s but all sets should be explosive. Metcon:Take around 7-10:00 minutes to set-up and warm-up for this metcon. C2B Pull-ups should be capable of being...

Thursday, August 10th

Skill: EMOM superset of static gymnastics work with heavy farmer carries. Farmer carries need to be heavy and done UB. Metcon: This workout gets progressively harder as it progresses, but its a good opportunity for your athletes to really work on pacing and breathing...

Wednesday, August 9th

Strength: Sets should be slightly heavier than last week, but technique takes precedence. This is 5 work sets. This does not include the warm-up sets. Metcon: Some of you have performed “GI Jane” in early months. This workout will be a good comparison but athletes...

Tuesday, August 8th

Strength: We completed this complex on Month 1. We will retest this in about 4 months. This complex is done without dropping the bar to re-grip. Most athlete should try to either beat their previous weight by 5#’s or work up to 85% of their current squat clean max if...

Monday, August 7th

Metcon: This workout should be challenging past round 5. KBS should be heavy. Athletes should not spend too much time completing their double unders meaning they should have at least 25s rest each round. The intent of this piece is beat the clock and have enough rest...

Friday, August 4th

Strength: Build to a heavy triple roughly 85-90% of 1RM. Athletes last set should be quite challenging. Metcon: Each set should only take 60-90s to complete leaving the athletes roughly 1:1 work to rest. Set a goal on your wallballs whether it be complete all sets UB...

Thursday, August 3rd

All work is for quality today, but these pieces will still be challenging despite not having a time score/time component. If you are doing the Arsenal Games, please use this as an active recovery workout!! WOD 5 Rounds, not for time: 10 Goblet Squats/100 Meter Run,...

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