Category: Workouts

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 […]

Weekly WOD insights 8/1/22

Monday  Today is an opportunity to practice higher skill barbell and gymnastic movements under a bit of fatigue. The calories for the first two emoms serve to keep you moving, but not to exhaust you. Do your best to stick to the prescribed intensities for those so they can allow you to focus on the […]

Weekly WOD insights 7/25/22

Monday  Over the past few weeks I have been programming in some alternative strength sessions. We did split squats and reverse lunges which were more knee based movements. This week we will be s2itching over to a more hip hinge based movement in the form of a stagger stance deadlift. Stagger stance deadlifts are great […]

Weekly WOD insights 7/18/22

Monday  Last week we worked on the halt, so I wanted to bring it back again, but allow you to incorporate some of that work in real time. You’ll have the opportunity to utilize some of the technique work on the lifts as you move through the emom. The finisher is an opportunity for folks […]

Weekly WOD insights 7/11/22

Monday  It’s been quite some time since we have done paused squats. While your paused squat will inherently be lower than your regular squat, there’s a lot of benefit to doing paused reps in your training. Doing paused reps makes getting out of the bottom position tougher, and can improve your overall squatting ability. Paused […]

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