Weekly WOD Review – 12/13/21

Monday Today you’ll have the opportunity to learn or practice the Split Jerk. The Split Jerk is another movement that allows an individual to move the barbell from the shoulders to the overhead position. Specifically, for this movement…

Weekly WOD Review – 12/6/21

Monday Today you’ll primarily be focusing on the mechanics of the Power Clean and Push Press.   In Part A, you’ll have the chance to learn and hone in your Power Clean technique in an environment that is less intense than a typical…

Weekly WOD Review – 11/29/21

Monday For this workout, it’s important to make sure your heart rate doesn’t elevate too much during the first 10:00. You’ll definitely want to have plenty of energy left for when the rounds get into the larger numbers towards the end.…

Weekly WOD insights 11/22/21

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Monday  Over the past month we have worked a lot of halting reps. My goal with doing those was to help reinforce good leg drive in the pull portion of the clean or snatch. If you have made it in for all of the halting reps I hope you are able…

Weekly WOD insights 11/15/21

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Monday  Admittedly I shy away from programming longer sets and just longer workouts in general. I wouldn't say its intentional...its just not my go to. But it is important! Today you will be working with some bigger sets on some familiar movements.…

Weekly WOD insights 11/8/21

Monday  You will want to build from the previous weeks loading with your squats. If you haven't already, you can try your hand at some back squat clusters. They are a great way to get volume with some slightly heavier loading. For todays finisher…

Weekly WOD insights 11/1/21

Monday  The goal for today is consistency. The allotted work should not take you the full three minutes. I would say shoot for the 1:50-2:20 range and the try to sustain that pace as best as you can. The last 2-3 rounds should be a very good…

Weekly WOD Review 10/25/21

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MONDAY - The top and bottom sections for rx'd and adv should take around 7-9 minutes give or take with transitions while beefy should tap in a little longer. My intention for the short rest is to give you a quick "reset" before smashing on…

Weekly WOD Review 10/18/21

MONDAY -Building off two weeks ago, we did hang + floor the entire way. Today, we will do 5 sets worth the same, but for the last 5 sets, we will do solely from the floor. The intention of the low hang is to work on staying patient when moving…