Author: Marko

Weekly WOD Review – 8/15/22

Monday For today’s strength workout, you’ll be performing the same complex as las week. The only different will be in how you are receiving the barbell. You’ll be receiving the barbell in the power position, meaning you’ll most likely catch the bar in a quarter squat. Your coach will be able to discuss the benefits […]

Weekly WOD Review – 8/8/22

Monday For those of you who are familiar with working with percentages, I encourage you to warm up to about 50% of your 1RM Back Squat. As you’re warming up to your starting weight, it’s important to also take into account the other 2 movements that are involved. Depending on your comfort level with performing […]

Weekly WOD Review – 6/6/22

Monday In today’s workout, you’ll breakdown and perform the Clean in different phases. Becoming efficient at different phases of the lift is a good way to see continued improvement over time. Before you start to increase the weight of your barbell as the workout progresses, be sure you feel comfortable and confident with performing the […]

Weekly WOD Review – 5/30/22

Monday In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing […]

Weekly WOD Review – 5/23/22

Monday If you have been working off of percentages or have a relatively recent 1RM, I encourage you to warm up to around 70% and start there. From that point, depending on how you’re feeling, build based on your comfort level. Alternatively, if you decide, you’re more than welcome to complete the workout with one […]

Weekly WOD Review – 5/16/2022

Monday For today’s AMRAP, you will repeat it 3 times. Each 8:00 AMRAP will begin with an 800m Run, and in the remaining time, you will perform the AMRAP down below. After 8:00 is complete, you will have 1:00 to rest and then you will begin another 8:00 AMRAP. Your score will be the total […]

Weekly WOD Review – 3/14/22

Monday Happy Monday. Today’s part A is identical to the previous week. If you were able to attend, I encourage you to use last week’s numbers as a reference for today. If you were unable to attend or were not able to record your numbers, you’ll want to use the warm up to build to […]

Weekly WOD Review – 3/7/22

Monday Happy Monday. If you’re needing to scale the Pull Ups, be sure to allow yourself a minimum of 3 repetitions before you’re needing to take a break. It’s important to maintain good discipline through strict movements regardless of whether or not your heart rate is elevated. Understandably, being a bit fatigued makes things a […]

Weekly WOD Review – 2/27/22

Monday For those of you that are comfortable working with percentages, go ahead and warm up to about 70% of your 1RM. From there, although not necessary for today’s workout, feel free to build in load over the 15:00 EMOM. On the other hand, if you’re not accustomed to working with percentages or still fairly […]

Weekly WOD Review – 2/21/22

Monday If you’ve been working on different positions or complexes over the past few weeks, it’s always a good idea to apply everything you’ve been working on. Today you’ll have the chance to do just that, or if you’d like, you can continue to work on complexes/positions to further improve different sections of the complete […]

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