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…

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.…

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…

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

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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…

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)…

Weekly WOD insights 8/31/20

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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…

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…

Weekly WOD Review 1/13/20

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MONDAY  This was programmed around a year or so ago. I like this one as a regular re-test as there are multiple movements you can adjust and gauge improvement on whether you scale up or down the doubles, gymnastics, weight or run. As always,…

Weekly Wod Insights 11/18/19

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Monday  Its been quite some time since we have tested out a one rep max so for you experienced lifters if you want to see what you are capable of go for it! If you haven't tested out a one rep max before, but have been doing the olympic lifts…