14 Jan FRIDAY, JANUARY 15TH
2021 PANDEMIC DETOX TEST! "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats *This will be re-tested in 6 weeks! Do not change modification or movements mid-workout. And record carefully of any modifications...
WOD Blog
All in.
13 Jan THURSDAY, JANUARY 14TH
STRENGTH: 20 min to work up to a heavy 3 rep Deadlift (about 85% of 1 RM) Then, deload for WOD and rest 5-6 min before starting WOD: “Sham” 7 rounds for time: (15 min...
12 Jan WEDNESDAY, JANUARY 13TH
Skill: Kipping HSPU WOD: 30 sec on/off- 6 sets 30 sec- HSPU (kipping or strict) for reps 30 sec rest 30 sec- V-ups for reps 30 sec rest STRENGTH: 5 Strict Press Every 2 min x 5 sets @ 70-75% REQUIRED by...
11 Jan TUESDAY, JANUARY 12TH
STRENGTH: 5 Back Squats every 2 min for 5 sets @ 75% (Week 2 of 5) WOD: 12 min AMrep Buy-in: Run 4 laps outside the field (1,344m) Clean and Jerks for max reps in...
10 Jan MONDAY, JANUARY 11TH
WOD A: For time: 3 rounds 10 Strict Pull-ups + 20 Unbroken* Wall Balls Rest 1.5 min between rounds 15 min cap *There is no stopping to rest, or dropping of the ball within...
09 Jan SUNDAY, JANUARY 10TH
NUTRITION SEMINAR TODAY AT 3PM WITH COACH CHRIS! Join in to learn how to clean up your diet for performance, weight-loss, or just to get back on track! We will...
08 Jan SATURDAY, JANUARY 9TH
8:30 AM LITE N TITE PART A: 12 min AMRAP 6 HSPU/ Pike Push-Up 9 Cal Row 12 Box Jumps 8 min rest/switch PART B: 12 min AMRAP 6 SA DB/KB Clean R 6 SA DB/KB Push Jerk R 6...
07 Jan FRIDAY, JANUARY 8TH
STRENGTH: Every 2.5 min- 5 sets 4 Back Rack Lunges R + 4 Back Rack Lunges L (reverse step) WOD: For Time 10-1 Pistols (total) Knee-2-Elbow COOL DOWN: Pigeon pose/ glute stretch Overhead banded distraction. (VIDEO) REQUIRED by the City of San...
06 Jan THURSDAY, JANUARY 7TH
WOD: 25 min AMRAP Buy-in: 1000 m Row 75 Wall Balls (20/14) ...
05 Jan WEDNESDAY, JANUARY 6TH
STRENGTH: 5 rounds: 1 min for max reps of Strict Pull-ups 2 min rest In the rest, start gathering weights and warming up for WOD. WOD: 5 rounds for time 5 Deadlifts 25 Sit-ups 50 Double Unders Lv1: 165/115 Lv2:...