
Weekly Workouts 12/26/22
Uncategorized
MONDAY
As it is the day after Christmas, it's only appropriate to get in this xmas WOD. If you've never done this before, it takes a good amount of time if loaded appropriately. Follow the song "12 days of Christmas" and hold on tight. Don't…

Weekly WOD insights 12/19/22
TipsMonday
I always love getting positive feedback on workouts, and I always seem to get so much positive feedback on lunge workouts (I'm looking at you Rosa!). I like to work in single leg movements very regularly because I think they are extremely…

Weekly WOD Insights 12/12/22
TipsMonday
All my single leggies, all my single leggies. Little bit of single leg work to start off the week. While doing our usual squats is fantstic for improving strength, working ins ingle leg work on a regular basis is extremely important.…

Weekly WOD Overview 12/5/22
UncategorizedMONDAY
For today, the strength EMOM is a little shorter to allow for a little longer finisher with smaller/heavier barbell options. The EMOM is not a ton of time, so get warmed up early on the barbell if you can. I encourage you to ascend if…

Workouts for week 11/28-12/4
UncategorizedMonday
A) 10 minutes to work up to a 10 rep max back squat
B) 20 minutes emom
Row calories (rx: 10/8)(adv: 12/10)(beef:15/12)
Thrusters @ 95/65 (rx: 10)(adv: 12)(beef: 15)
Bike calories (rx: 10/8)(adv: 12/10)(beef:15/12)
Rope…

WODs 11/21/22- 11/27/22
WorkoutsMonday 11/21
Part A:
Every 3 min x 5
5 Back Squat
5+5 Squat Jumps
Part B:
Alt. 10 min EMOM
10 Shoulder to Overhead + Max Cal in time remaining
10 Front Squat + Max Cal in time remaining
For…

Weekly WOD Overview – 11/14/22
Workouts
Monday
Skill/technique is best trained in lower intensity environments, while "fitness" can be developed with low skill, high intensity environments. For most of us, the limiting factor on olympic lifts is technique. Improve the…

Weekly Workouts 11/7/2022
UncategorizedMONDAY
I like having Monday's reserved for squat days. But I also like all the clean work we got in last week. So today I'll try to add everything together by isolating the pull under the bar allowing for a squat movement as well. And if…

Weekly Workouts 10/31/2022
WorkoutsJust want to take a moment and say I'm excited to program for the class!
I come from a background of loving the old school hypertrophy, push/pull days. Plus I have much respect for those trainers leading the way on mobility included into their…