Weekly WOD insights 10/17/22

Monday  Starting off the week with some meat and potatoes strength. We are gonna work on our push pull patterns and then finish it off with a quick little burner. Instead of having the strength be an emom, or just traditional sets, it is going…

Weekly WOD Insights 10/10/22

Monday  Today is continuing with the theme of barbell heavy workouts we have a nice blend of complex and non complex barbell movements. You amy notice that the barbell movements get less complex as you get deeper into the workout. I did this…

Weekly WOD insights 10/03/2022

Monday  You may notice the strength format is similar to last weeks, and thats because it is.....the same. As a staff we agreed that this format is great for getting strength work in and quality gymnastics while providing us with the opportunity…

Weekly WOD Review 9/26/22

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MONDAY This workout is designed to keep everyone moving at a quick pace. While the movements are simple, but the monotony can test your patience and pacing. I'd like you to pick a weight you can cycle or do fast singles around the same pace…

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.…