Category: Tips

WOD Insights 5/9/22

Monday  The inevitable has arrived. Squat sets of 8. We rarely dip into the higher volume sets so I wanted to use these past couple of weeks to get some volume work in. Last week we did sets of 7 so you can use that to guide your weight selection for today. Be sure to […]

Weekly WOD insights 5/2/22

Monday  I probably sound like a broken record talking about aerobic training but I won’t let up! There’s many benefits from specifically training to improve your aerobic system. It improves your bodies ability to deliver oxygen which mainly improves your endurance. This means you can perform at a higher intensity for longer because your body […]

Weekly WOD Insight 4/11/22

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 so choose some technical loads for part A. – […]

Weekly WOD Insights 2/7/22

Monday  Building from last weeks positional work, we will have you all working from the hang only today. This should allow you to put a bit more weight on the bar as compared to last weeks high hang work because the hang tends to be more mechanically advantageous. It’s still important to keep in mind […]

Weekly WOD insights 11/15/21

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. It’s important to vary up the formatting enough in your training to make […]

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 you will be able to attack the higher skill double unders […]

Weekly WOD Insights 8/9/21 : The Ben n Jerrys Edition

Monday  If you’re going with the RX’d/ Adv version today, then you will be starting with the double unders to allow you to hit those when you are relatively fresh. Getting those out of the way first will allow you to step on the gas for the second couplet and push the intensity. If you’re […]

Weekly WOD Post 3/1/21

Monday    Complete the reps in any order/structure  2000m of running or 2500/2000m of rowing (Adv Run 2400m or 3000/2400m rowing) 60 Front Squats 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95) 60 Power Cleans 75/55 (95/65) (Beef 80 @ 115/75) (Bison 135/95) 60 sit ups, tuck ups, v-ups (Adv 40 Toes to bar) (Beef 60 T2B)     […]

Weekly WOD insights 8/31/20

Monday  We have been doing some strength for the past two months that is a little more cardio based. I decided to switch it up and just have you guys increase the loading and just aim to do the heaviest sets possible. If the clean is a weaker movement for you stick with the higher […]

Weekly WOD insights 8/24/20

Monday  The barbell should be on the lighter side for you today. If you are new to olympic lifting you might want to opt for the front squat instead of the squat clean to maintain a higher intensity. Remember that the longer pieces of cardio are not just reserved for the people who always go […]

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