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 […]
Monday Sometimes a ton of variety or a chipper workout is nice. Other times there can be great benefit is simplicity and repetitiveness. While the 70m meter run is meant to just give your arms a quick break before going overhead with the barbell, the 403m run will allow you to work on your […]
MONDAY For the “hang” focus, either position is fine. Starting at the pocket/hip works on the final vertical finish, getting tall, and working with less momentum, whereas starting at the knee, the focus is on maintaining hip loaded position longer, shoulders staying over the bar, and a good sweep of the bar in. I put […]
Monday Its been quite some time since we have tested out a one rep max so for you experienced lifters if you want to see what you are capable of go for it! If you haven’t tested out a one rep max before, but have been doing the olympic lifts for at least a year […]
MONDAY Thanks to all the Veteran’s around the country especially our sweaty shoppers! I know a HERO WOD might be appropriate here, but given that I’m excited at ALL of the workouts this week (not that you need to do them all ;), this one should foot the bill and keep you fresh to start […]
MONDAY Here is a link to an article stating some of the benefits from working from the hang position on the oly lifts. The cleans on part B should be something light that you could link or do really fast singles. A.) Every 1 min for 12 mins 2 Hang Snatch or Hang Clean & […]