Workouts for September 19th-25th

Monday A) EMOM x 10 minutes        Rx: 2 Thrusters        Advanced + spend 10 minutes working up.      to a 2rm for the day -rest 5 minutes- B) Fran sandwitch (RX & Adv) 750m row (Adv:1000m row) -then- 21-15-9 Thrusters…

WODs 9/12/22- 9/18/22

Monday 9/12 3 rounds (30 m time cap)   X3  {15 Wall Balls 20/14 (adv 20 lb+) + 10 Box step ups w/ wall ball}   X3 {70 m Farmer carry 45/25 (adv 50+/35+) + 7 Pull ups (adv C2B) (beef BMU)}   The wall ball…

WOD’s – Week of 9/5/22

  Monday Ground to Overhead means you have the option of doing either a clean & jerk, or a snatch.  Choose a version AND a weight that while warming up you can perform at least 6-8 consecutive reps with.  The cumulative effect…

Weekly WOD Review – 8/29/22

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Monday You’ll use the same weight for both barbell movements today. It’s important that you base your weight selection off of your ability/comfort level with Shoulder to Overheads. To help you make your decision, I encourage you to select…

Weekly WOD Review – 8/22/22

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Monday Today is an opportunity to work on one of the more technical overhead movements. Most are accustomed or familiar with the Push Jerk, it’s the more commonly used method for getting the barbell from your shoulders to the overhead position.…

Weekly WOD Review – 8/15/22

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Monday For today’s strength workout, you’ll be performing the same complex as las week. The only different will be in how you are receiving the barbell. You’ll be receiving the barbell in the power position, meaning you’ll most likely…

Weekly WOD Review – 8/8/22

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Monday For those of you who are familiar with working with percentages, I encourage you to warm up to about 50% of your 1RM Back Squat. As you’re warming up to your starting weight, it’s important to also take into account the other 2…

Weekly WOD insights 8/1/22

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Monday  Today is an opportunity to practice higher skill barbell and gymnastic movements under a bit of fatigue. The calories for the first two emoms serve to keep you moving, but not to exhaust you. Do your best to stick to the prescribed…

Weekly WOD insights 7/25/22

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Monday  Over the past few weeks I have been programming in some alternative strength sessions. We did split squats and reverse lunges which were more knee based movements. This week we will be s2itching over to a more hip hinge based movement…