Author: Marko

Week 2 – WOD Review 3/15/21

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 fancy in this one, we are going straight to work on Monday! You’ll have to really […]

Week 1 – WOD Review 3/8/21

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 rest, complete some sort of “Pulling” accessory (listed below) during your […]

Weekly WOD Review – 1/4/21

Monday   3 Rounds 30 Cals (40) (50) 20 DB Step Ups 45/25 (30 DB Step Ups 50/35) (40 DB Step Ups 50/35) 10 Burpees (20) (30)   *Only 1 DB needed for today’s workout   Coaching Notes: – I’m shooting for about 5-8 minutes per round – Keep your head down, keep working, you’ll […]

Weekly WOD Review – 12/28/20

Monday   25:00 AMRAP 10 Russian KB Swings 53/35 70/44 (American KB Swings 70/53) 8 Air Squats 6 Burpees   – At 0:00 complete a 403m Run (800m)   – At 5:00 complete 30 Double Unders (100) (200)   – At 10:00 complete a 200m Run (403m)   – At 15:00 complete a 1:00 Plank […]

Weekly WOD Review – 12/21/20

Monday   20:00 AMRAP Cals Any Machine Deadlifts 95/65 115/75 135/95 Sit Ups (Toes to Bar) Box Jumps Air Squats Push Ups (Beef: Handstand Push Ups) (Bison: Handstand Push Ups)   RxD: 20 Reps/Movement Adv: 30 Reps/Movement Beef: 40 Reps/Movement Bison: 50 Reps/Movement   Coaching Notes: – Chipper = Take breaks as needed to keep […]

Weekly WOD Review – 12/14/20

Monday   20:00 Alt EMOM 1) 1:00 Max Box Jump Overs 2) 1:00 Max Push Ups (Handstand Push Ups) (Handstand Walk) 3) 1:00 Max Sit Ups (Toes to Bar) 4) 1:00 Max Russian KB Swings 53/35 70/44 70/53 5) :30 Plank   Coaching Notes: – Endurance focus – There isn’t much rest in this one, […]

Weekly WOD Review – 10/12/20

Monday Today’s workout will be a “Chipper” style one. If you’ve never done a Chipper before, you’re in for a treat. I recommend approaching this workout with the mindset of taking strategic breaks and managing your heart rate. You’ll notice a bit more Muscle Fatigue in this format since you’ll be working with larger rep […]

Weekly WOD Review – 10/5/20

Monday Front Squats will come from the rack now that we are allowed back inside. But! If you still feel more comfortable exercising outside, that is still ALWAYS an option 🙂   Take your time with your squats today, this is a complete turn-around from what a conditioning workout would feel like. Try and rest […]

Weekly WOD Review – 9/28/20

Monday Goal: Consistent Cals each round, building off of last Monday. For those of you who were able to attend last Monday’s class, use the Cals (12/10) from that workout as a good number to shoot for. For those that were unable to attend class last Monday, I encourage you to go at a pace […]

9/21/20 Weekly WOD Review

Monday Run ~ 2:00 Squats/Thrusters ~ 1:00 Cals ~ 1:00 Total Time/Round ~ 3:30 – 4:00   Happy Monday! I’ve included some projected times to encourage you to pick a variation that gets you close to those time domains above. Doesn’t have to be exact though, think give or take :10 – :20 seconds! If […]

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