Weekly WOD Review 4/5/21

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https://vimeo.com/533026442 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…

Week 4 – WOD Review 3/29/21

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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…

Week 2 – WOD Review 3/15/21

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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…

Week 1 – WOD Review 3/8/21

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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…

Weekly WOD Review 8/3/20

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https://vimeo.com/444406533 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:…

Weekly WOD Review 5/4/2020

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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…

WOD Overview 3/2/20

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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…

Weekly WOD Insights 1/27/20

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…

Weekly WOD Review 1/13/20

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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,…