Author: DJ Lynam

Weekly WOD review 2/15/21

Monday  Today we have a nice and simple Monday mover. This workout is very open style where you have a couple of simple movements, a manageable rep scheme, and an uncomfortable time domain. If you opt for the row today, you’ll be able to get through more rounds. If you want to opt for the […]

Weekly WOD review 2/8/21

Monday  Guess who’s back, back again, high volumes back, tell your friends. We will be doing some higher volume sets this week since we haven’t tapped into the high volume area in a while. While it can be rough during the strength session, and it generally leaves a lasting soreness, training high volume from time […]

The Triple DUB (Weekly WOD Word) 12/7/20

Monday  Rounding off this strength cycle I am cutting it down to threes. The first time we did 3’s this month they were paused so you can see if you were here to do them. If you were, you can compare your scores and see if there’s a big discrepancy between the two. The finisher is a […]

Weekly WOD Insight 11/30/20

Monday  I wrote a workout a couple weeks ago that seemed to be “well received” by many. So I decided to bring back the triple couplet format with a bit of a twist. You’ll be getting a little rest after each couplet so I am hoping this encourages you to push your pace a little […]

Weekly WOD insights 11/23/20

Monday    I am hoping you guys can build from last weeks loading. The idea behind doing a halting rep is to reinforce good leg drive in the clean or snatch pull. A lot of the time we get fixated on the pull under the barbell (which is still important!) but we sometimes forget its […]

Weekly WOD insight 11/16/20

Monday  JB implemented some hang work to really refine bar-path and ensure you guys were aware of your lat engagement. For my block I want to reinforce leg drive. This is something very simple but sometimes overlooked when it comes to cleans or snatches. You never want to forget that you are using your legs […]

Weekly WOD insights 9/14/20

Monday  For todays olympic lifts you’ll have the option to cut it down to one rep if you are a more experienced lifter. We have been training for a couple months now so hopefully you all feel like you’ve been able to get some strength back. The finisher is a quick and easy one. If […]

Weekly WOD insights 9/7/20

Monday  I like to call workouts like these “Monday Movers.” Theres nothing flashy about them, no crazy movements, you just put in some simple and effective work. I like starting the week with these just to kind of get back into the swing of things and give yourself a little bit of movement momentum.   […]

Weekly WOD insights 8/31/20

Monday  We have been doing some strength for the past two months that is a little more cardio based. I decided to switch it up and just have you guys increase the loading and just aim to do the heaviest sets possible. If the clean is a weaker movement for you stick with the higher […]

Weekly WOD insights 8/24/20

Monday  The barbell should be on the lighter side for you today. If you are new to olympic lifting you might want to opt for the front squat instead of the squat clean to maintain a higher intensity. Remember that the longer pieces of cardio are not just reserved for the people who always go […]

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