Category: Workouts

WODs 11/21/22- 11/27/22

Monday 11/21  Part A: Every 3 min x 5 5 Back Squat 5+5 Squat Jumps   Part B: Alt. 10 min EMOM 10 Shoulder to Overhead + Max Cal in time remaining 10 Front Squat + Max Cal in time remaining   For part A, I programmed back squats pairs with squat jumps. Pairing strength […]

Weekly WOD Overview – 11/14/22

  Monday Skill/technique is best trained in lower intensity environments, while “fitness” can be developed with low skill, high intensity environments.  For most of us, the limiting factor on olympic lifts is technique.  Improve the technique and your olympic lifting numbers will go up!  Once part A. is all done with, the skill needed for […]

Weekly Workouts 10/31/2022

Just want to take a moment and say I’m excited to program for the class! I come from a background of loving the old school hypertrophy, push/pull days. Plus I have much respect for those trainers leading the way on mobility included into their strength training. So you’ll see examples of these in the coming […]

Weekly WOD Review 9/26/22

MONDAY This workout is designed to keep everyone moving at a quick pace. While the movements are simple, but the monotony can test your patience and pacing. I’d like you to pick a weight you can cycle or do fast singles around the same pace throughout the entire workout and maybe a little faster as […]

WODs 9/12/22- 9/18/22

Monday 9/12 3 rounds (30 m time cap)   X3  {15 Wall Balls 20/14 (adv 20 lb+) + 10 Box step ups w/ wall ball}   X3 {70 m Farmer carry 45/25 (adv 50+/35+) + 7 Pull ups (adv C2B) (beef BMU)}   The wall ball and box step up combo is spicy. I found […]

WOD’s – Week of 9/5/22

  Monday Ground to Overhead means you have the option of doing either a clean & jerk, or a snatch.  Choose a version AND a weight that while warming up you can perform at least 6-8 consecutive reps with.  The cumulative effect of the ground to overhead, lunges and run will definitely take a toll […]

Weekly WOD Review – 8/29/22

Monday You’ll use the same weight for both barbell movements today. It’s important that you base your weight selection off of your ability/comfort level with Shoulder to Overheads. To help you make your decision, I encourage you to select a weight for your Shoulder to Overheads that will allow you to complete a minimum of […]

Weekly WOD Review – 8/22/22

Monday Today is an opportunity to work on one of the more technical overhead movements. Most are accustomed or familiar with the Push Jerk, it’s the more commonly used method for getting the barbell from your shoulders to the overhead position. What makes the Split Jerk a bit more complex is the fact that you’ll […]

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 […]