WOD Overview – Week of 1/10/2022

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Monday Happy Monday! Starting the week off with some quality strength work. For those of you that got to test your 1rm back squat out a few weeks ago it’s time to put your percentages to work with sets at 75-80%. Not sure what your 1rm is?…

WOD Overview- Week of 01/03/2022

Monday, January 3rd Happy New Year! Today’s work-out features a fan favorite, thrusters. There are also quite a few air squats, 96 for Rx and 144 for Adv. However, there are some good chunks of “cardio” to break up the squats and thrusters.…

WOD Overview – Week of 12/27/21

  Monday Given that it's the end of the year/beginning of a new year, and we've had several months of consistent strength training since we've been back indoors since early in 2021, now's a good time to test/re-test our 1 rep max.  You'll…

Weekly WOD Review – 12/20/21

Monday During today’s weightlifting session, you’ll have the opportunity to perform the complex down below. Complexes help in a variety of ways, and they allow you to focus on specific cues. In doing so, they help improve the overall…

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.…