Weekly WOD insights 6/8/20

Monday  If Burpees aren't your strong suit, I would advocate doing the down up. It will still give you a good cardio stimulus without the limitation of pressing strength. The finisher should be short and sweet. You should be bel to hit…

Weekly WOD insights 6/1/20

Monday  Short and sweet today. The goal for today is to have consistent scores across the two amraps. For the midline movements remember that you should still have relatively good control the entire workout. If doing the Beef option of a V-up…

Weekly WOD Review 5/25/20

https://vimeo.com/422805832 MONDAY Happy Memorial Murph Day! "Murph" Have fun! *Solor or with a partner split up however. Modified Version: "Half Murph" 800m Run --- 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats --- 800m Run Strength…

Weekly WOD Review 5/18/20

MONDAY A.) Mini Barbara 5's (Murph Preppers) 3 Sets of 5 Minute AMRAPs: 6 Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: 10) (Beef: 20) 8/6 Push-Ups (ADV: 15) (Beef: 30) 10 Sit-Ups (ADV: 20) (Beef: 40) 12 Air Squats (ADV: 30) (Beef:…

Weekly WOD Review 5/11/2020

https://vimeo.com/417269257 MONDAY 3 Sets of the following 5 Minute AMRAP: 5 Pull-Ups, Pushups, HSPU (ADV: 7) or (Beef: 2 Bar or Ring Muscle Ups) 7 DB Power Cleans (Single or double arm) 45/25, 50/35, or DB Snatch at equiv weights. 9 V-ups,…

Weekly WOD Review 5/4/2020

,
Hope you all are doing well and are staying healthy! I'm on duty this month and I apologize in advance if these minimal equipment WODS need a little adjusting (programming-wise).  Keeping with Marko's strength cycle, I've added a 3 lifting…

Weekly WOD Review 4/27/20

Monday   Week 4 Strength – This is the last week of my Strength progression. If you’ve been able to follow along, I some guidance has helped! At the very least, I hope I’ve been able to give all of you some new ideas in terms of…

Weekly WOD Review 4/20/20

Monday   Week 3 Strength – A good weight for today’s strength would be what you used last week. If you were not able to complete the strength workout last week, go ahead and choose a weight that is around 70-75% or a moderate weight…

Weekly WOD Review 4/13/20

Hello everyone! Just a few reminders moving forward in this week... 1) All conditioning workouts will be incorporated into our Zoom classes online. 2) All strength workouts will NOT be incorporated into our Zoom classes online. Other than…