WODs 6/20/22- 6/26/22

Monday  Today between squat sets you will have the opportunity to work on beat swings. I know we often all use beat swings as a warm up, but I think there is benefit to getting extra practice on swing positions. I’ve noticed a lot of people…

WOD Overview – 6/13/22

Monday For those that don't want to run you're welcome to choose a 2000 meter row or ski, or a 5K(men)/4K(women) Bike.  Whichever version you choose you should have at least 3:00 minutes of rest prior to starting the second part of this workout. …

Weekly WOD Review – 6/6/22

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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…

Weekly WOD Review – 5/30/22

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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…

Weekly WOD Review – 5/23/22

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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,…

Weekly WOD Review – 5/16/2022

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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…

WOD Insights 5/9/22

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Monday  The inevitable has arrived. Squat sets of 8. We rarely dip into the higher volume sets so I wanted to use these past couple of weeks to get some volume work in. Last week we did sets of 7 so you can use that to guide your weight selection…

Weekly WOD insights 5/2/22

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Monday  I probably sound like a broken record talking about aerobic training but I won't let up! There's many benefits from specifically training to improve your aerobic system. It improves your bodies ability to deliver oxygen which mainly…

Weekly WOD insights 4/25/22

Monday  I think these push pull emoms are great because you get to build a nice strength base without having to worry as much about technique when compared to something like olympic lifting. If you have ambitions of doing handstand push ups…