Weekly WOD insight 11/16/20
GeneralMonday
JB implemented some hang work to really refine bar-path and ensure you guys were aware of your lat engagement. For my block I want to reinforce leg drive. This is something very simple but sometimes overlooked when it comes to cleans…
Weekly WOD Review 11/9/20
Generalhttps://vimeo.com/477039339
MONDAY
"The Beer Flight"
10 Rounds
200m Run or Row or 10 Cal Bike
6 Box Jumps (Beef: 8)
6 DB Snatches 45/25 or 3 Power Snatches 75/55 (ADV: 50/35, or 3 Power Snatches 95/65) (ADV+ Squat Snatch) (Beef: 3 Squat Snatch…
Weekly WOD Review 11/2/20
Generalhttps://vimeo.com/474560920
MONDAY
3 Rounds
400m Run or Row or 20/15 Cal Bike
6 Power Cleans 95/65, 11575, 135/95,
15 Double Unders or 40 Single Unders (ADV: 30) (Beef: 50)
6 Power Cleans 95/65, 11575, 135/95
200m Run or Row or 10 Calorie…
Weekly WOD Review 10/26/20
Generalhttps://vimeo.com/472072173
MONDAY
A.)
Front Squat or Back Squat or Deadlift
5-5-5-5
Sum best of 4 sets.
B.) CF Option
Every 3 minutes for 9 Minutes (3 sets, each for time)
300/250m Row (ADV: 300m/f) (Beef: 400m) or 12/10 Cal Bike (ADV: 15/12…
Weekly WOD Review 10/19/20
Generalhttps://vimeo.com/469668916
MONDAY
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 95/65, 115/75, 135/95, 155/105
Down Up (ADV: Burpee)
Calorie any Machine
*Run 140m (ADV: 200m) after every EVEN set.
TUESDAY
25 Minute Clock for BOTH A1 and A2, done…
Weekly WOD Review – 10/12/20
GeneralMonday
Today’s workout will be a “Chipper” style one. If you’ve never done a Chipper before, you’re in for a treat. I recommend approaching this workout with the mindset of taking strategic breaks and managing your heart rate. You’ll…
Weekly WOD Review – 10/5/20
GeneralMonday
Front Squats will come from the rack now that we are allowed back inside. But! If you still feel more comfortable exercising outside, that is still ALWAYS an option :)
Take your time with your squats today, this is a complete turn-around…
Weekly WOD Review – 9/28/20
GeneralMonday
Goal: Consistent Cals each round, building off of last Monday. For those of you who were able to attend last Monday's class, use the Cals (12/10) from that workout as a good number to shoot for. For those that were unable to attend class…
9/21/20 Weekly WOD Review
GeneralMonday
Run ~ 2:00
Squats/Thrusters ~ 1:00
Cals ~ 1:00
Total Time/Round ~ 3:30 - 4:00
Happy Monday! I’ve included some projected times to encourage you to pick a variation that gets you close to those time domains above. Doesn’t…