Weekly WOD Review – 6/6/22
Uncategorized, WorkoutsMonday
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
Uncategorized, WorkoutsMonday
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
Uncategorized, WorkoutsMonday
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
Uncategorized, WorkoutsMonday
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
Tips, WorkoutsMonday
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 Insight 4/11/22
Tips, Training, Uncategorized, WorkoutsMONDAY
- The goal for today is to use part A as a warm-up for folks to go heavier on part B, while also briefly checking in on push press/jerk/split jerk technique which we don't always program in isolation. The reps are coming from the ground…
WODS for April 4th-10th
WorkoutsMonday
A)
5 sets of:
5 Back Squat (ascending weight)
*superset with 3-4 sets of 8 B stance or single leg glute bridge each leg
B)
21-15-9
Thrusters (rx:75/55)(adv:95/65)
Burpees (adv:Bar facing burpees)
**(Beef:1 rope climb…
WODs March 28th- April 3rd
WorkoutsMONDAY
A. EMOM 18 min
0-5 min: 3 Hang clean or snatch high pull
5-10 min: 2 Clean or snatch 1 in off the floor
10-18 min: 2 Clean or snatch
B. 800 m run or machine equivalent
Today’s lifting EMOM is…
Weekly WOD Insight 3/21/22
Workouts
Monday
Longer daylight and warmer weather can only mean one thing.... return of the 1 Mile Run! While I think having the Contra Costa Canal trail at our front door is nice, others may not be as stoked... therefore, you also have the…