Weekly WOD Insight 4/11/22

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MONDAY - The goal for today is to use part A as a warm-up for folks to go heavier on part B, while also briefly checking in on push press/jerk/split jerk technique which we don't always program in isolation. The reps are coming from the ground…

WODS for April 4th-10th

Monday  A) 5 sets of: 5 Back Squat (ascending weight) *superset with 3-4 sets of 8 B stance or single leg glute bridge each leg B) 21-15-9 Thrusters (rx:75/55)(adv:95/65) Burpees (adv:Bar facing burpees)       **(Beef:1 rope climb…

WODs March 28th- April 3rd

MONDAY A. EMOM 18 min  0-5 min: 3 Hang clean or snatch high pull 5-10 min: 2 Clean or snatch 1 in off the floor 10-18 min: 2 Clean or snatch   B. 800 m run or machine equivalent   Today’s lifting EMOM is…

Weekly WOD Insight 3/21/22

  Monday Longer daylight and warmer weather can only mean one thing.... return of the 1 Mile Run!  While I think having the Contra Costa Canal trail at our front door is nice, others may not be as stoked... therefore, you also have the…

Weekly WOD Review – 3/14/22

Monday Happy Monday. Today’s part A is identical to the previous week. If you were able to attend, I encourage you to use last week’s numbers as a reference for today. If you were unable to attend or were not able to record your numbers,…

Weekly WOD Review – 3/7/22

Monday Happy Monday. If you’re needing to scale the Pull Ups, be sure to allow yourself a minimum of 3 repetitions before you’re needing to take a break. It’s important to maintain good discipline through strict movements regardless…

Weekly WOD Review – 2/27/22

Monday For those of you that are comfortable working with percentages, go ahead and warm up to about 70% of your 1RM. From there, although not necessary for today’s workout, feel free to build in load over the 15:00 EMOM. On the other hand,…

Weekly WOD Review – 2/21/22

Monday If you’ve been working on different positions or complexes over the past few weeks, it’s always a good idea to apply everything you’ve been working on. Today you’ll have the chance to do just that, or if you’d like, you can…

Weekly WOD Insights 2/14/22

Monday  You may have noticed over the past couple of weeks we have been going through the various pressing progressions. We started with strict press, the following week was push press, last week was push jerk, and we are rounding out this…