Author: Marko

Weekly WOD Review 6/7/21

Monday You have the opportunity to choose between a Strength or Conditioning Focus for your Part A, which is similar to last week’s strength session. Different from last week, today we will focus on Front Squats. Front Squats are super important as they are a necessity when learning/performing the Clean. Enjoy!     A)   […]

Weekly WOD Review 5/31/21

Optional 4-Week Accessory: These simple workouts will be on the whiteboard for the next four weeks. Essentially, the workouts are quick ways for you to work on some accessory movements. Accessory movements generally address specific areas in the body in order to improve your overall quality of movement. Sometimes it can help relieve some aches […]

Week 4 – WOD Review 3/29/21

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 Notes: If scaling Push Ups, we encourage you to maintain the Push-Up Plank position. Instead of dropping […]

Week 3 – WOD Review 3/22/21

Monday   A) 8:00 AMRAP 15 Cal Machine 15 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 115/75)   – rest 2:00 –   B) 8:00 AMRAP 15 Cal Machine 15 Goblet Squats 53/35 (Front Squat 95/65) (Front Squat 115/75)   C) Optional Accessory Workout (Pick 1)   Coaching Notes: These 8:00 time domains […]

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, […]

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