MONDAY 800m Run or Row (ADV Row: 1000) (Bike 40/35, ADV: 45/40) 12 Deadlifts 135/95, 165/115, 185/125, 205/155 20 Double Unders or 100 Single Unders (ADV: 40 DU) (Beef: 60 DU) 9/7 Pushups (ADV: 15/10 or 8/4 HSPU) (Beef: 20 Pushups or 12 HSPU) 600m Run or Row (ADV Row: 750m) (Bike 30/25, ADV: 35/30) […]
MONDAY A.) 10-12 Minutes For Quality Split Jerk/Push Jerk/Push Press 2-2-2-2-2 *Can be done from RACK or clean if desired B.) “Matrix Reloaded” 12e Alt DB Snatches 45/25, 50/35, or 12 Power Snatches 75/55-96/65 12 Burpees or Down-ups 20 DU (ADV: 30) 9e 9 20 DU (ADV: 30) 6 6 20 DU (ADV: 30) *Cash out: 2k […]
Monday A) 3 Rounds 600m Run (800m) 70m Farmer Carry ~45/25 (~50/35) (~55+/40+) 10/8 Push Ups (12) (10/8 Handstand Push Ups) (12 Handstand Push Ups) 10 Cals (15) (20) B) Optional Accessory: Pick One Coaching Notes: If scaling Push Ups, we encourage you to maintain the Push-Up Plank position. Instead of dropping […]
Monday A) 3 Rounds 30 Cals (40) (50) 10 Pull Ups (10 Chest to Bars) (10 Muscle Ups) 20 Wall Balls (30) (40) B) Optional Accessory: Pick 1 Workout from the Board Coaching Notes: – Nothing fancy in this one, we are going straight to work on Monday! You’ll have to really […]
Monday I encourage you to start light and build slowly over the course of about 20:00. It’s important that you give your legs a good amount of rest in between sets as they will become quickly fatigued each set. To help facilitate you to rest, complete some sort of “Pulling” accessory (listed below) during your […]
MONDAY A.) Every 90 seconds for 15 Minutes 2 Squat Cleans or Snatches (Beef :20 seconds of max calories of choice) B.) 3 Rounds 15 DU or 30 Singles (ADV: 30) (Beef: 50) 12 KB Goblet Squats 53/35 (ADV: 15) (Beef: 12 @ 70/53) 7 Hang Power Cleans 95/65, 117/75, 135/95, 155/105 200m Run or […]
Hope you all are doing well and are staying healthy! I’m on duty this month and I apologize in advance if these minimal equipment WODS need a little adjusting (programming-wise). Keeping with Marko’s strength cycle, I’ve added a 3 lifting days and a functional strength day as it seems most of you have the lighter, more […]
Monday We’ve been experimenting with several different variations, all with the goal of getting some longer workouts in, without them being a complete grinders where you find yourself staring at a barbell during the workout, or feel completely wrecked afterwards. This is one we did at the end of January, so while fitness improvements in […]
Monday We will start this week the same way we ended a few weeks ago. We did this same format on Sunday 1/12. This is an opportunity to learn or improve your technique on the Push Press, or Push Jerk, … or if you’ve had considerable practice with either, work on some quality reps at […]
MONDAY This was programmed around a year or so ago. I like this one as a regular re-test as there are multiple movements you can adjust and gauge improvement on whether you scale up or down the doubles, gymnastics, weight or run. As always, you can also keep everything exactly the same you did last […]