Category: Uncategorized

Workouts for week 11/28-12/4

Monday A) 10 minutes to work up to a 10 rep max back squat B) 20 minutes emom Row calories (rx: 10/8)(adv: 12/10)(beef:15/12) Thrusters @ 95/65 (rx: 10)(adv: 12)(beef: 15) Bike calories (rx: 10/8)(adv: 12/10)(beef:15/12) Rope climbs (rx: 3 pull to stand)(adv: 2/1)(beef: 3/2). **last round max reps on each movement within the minute** Today, […]

Weekly Workouts 11/7/2022

MONDAY I like having Monday’s reserved for squat days. But I also like all the clean work we got in last week. So today I’ll try to add everything together by isolating the pull under the bar allowing for a squat movement as well. And if you guys haven’t noticed, I’m a firm believer in […]

Weekly WOD Insights 10/10/22

Monday  Today is continuing with the theme of barbell heavy workouts we have a nice blend of complex and non complex barbell movements. You amy notice that the barbell movements get less complex as you get deeper into the workout. I did this intentionally because I know it is harder to keep an emphasis on […]

Weekly WOD insights 10/03/2022

Monday  You may notice the strength format is similar to last weeks, and thats because it is…..the same. As a staff we agreed that this format is great for getting strength work in and quality gymnastics while providing us with the opportunity to adequately coach people on both. There is an option to increase the […]

Weekly WOD Review 9/26/22

MONDAY This workout is designed to keep everyone moving at a quick pace. While the movements are simple, but the monotony can test your patience and pacing. I’d like you to pick a weight you can cycle or do fast singles around the same pace throughout the entire workout and maybe a little faster as […]

Workouts for September 19th-25th

Monday A) EMOM x 10 minutes        Rx: 2 Thrusters        Advanced + spend 10 minutes working up.      to a 2rm for the day -rest 5 minutes- B) Fran sandwitch (RX & Adv) 750m row (Adv:1000m row) -then- 21-15-9 Thrusters (rx:75/55)(adv:95/65) Pullups -then- 800m run **20 minute cap** Framanda […]

Weekly WOD Review – 8/29/22

Monday You’ll use the same weight for both barbell movements today. It’s important that you base your weight selection off of your ability/comfort level with Shoulder to Overheads. To help you make your decision, I encourage you to select a weight for your Shoulder to Overheads that will allow you to complete a minimum of […]

Weekly WOD Review – 8/22/22

Monday Today is an opportunity to work on one of the more technical overhead movements. Most are accustomed or familiar with the Push Jerk, it’s the more commonly used method for getting the barbell from your shoulders to the overhead position. What makes the Split Jerk a bit more complex is the fact that you’ll […]

Weekly WOD Review – 8/15/22

Monday For today’s strength workout, you’ll be performing the same complex as las week. The only different will be in how you are receiving the barbell. You’ll be receiving the barbell in the power position, meaning you’ll most likely catch the bar in a quarter squat. Your coach will be able to discuss the benefits […]

Weekly WOD Review – 8/8/22

Monday For those of you who are familiar with working with percentages, I encourage you to warm up to about 50% of your 1RM Back Squat. As you’re warming up to your starting weight, it’s important to also take into account the other 2 movements that are involved. Depending on your comfort level with performing […]

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