Category: Uncategorized

Weekly WOD Review 6/7/21

Monday You have the opportunity to choose between a Strength or Conditioning Focus for your Part A, which is similar to last week’s strength session. Different from last week, today we will focus on Front Squats. Front Squats are super important as they are a necessity when learning/performing the Clean. Enjoy!     A)   […]

Weekly WOD Review 5/31/21

Optional 4-Week Accessory: These simple workouts will be on the whiteboard for the next four weeks. Essentially, the workouts are quick ways for you to work on some accessory movements. Accessory movements generally address specific areas in the body in order to improve your overall quality of movement. Sometimes it can help relieve some aches […]

Weekly WOD insights 5/17/21

Monday  Over the past couple of weeks we have done 6’s and 4’s. If you made it for both then you should have a pretty good idea what you can do for todays first two sets. The goal for today is not to necessarily set a personal best on any of the sets, but rather […]

Weekly WOD Insights 5/3/21

Monday  Today we have what I like to call a Monday Mover. The workout is fairly simple (unless you’re snatching!) and it allows you to just move for a good amount of time. Most of us are coming off a rest day and just doing something simple is a great way to build some exercise […]

Weekly WOD Review 4/26/21

MONDAY Compare your last 3 weeks on the oly cycle for this week. Last week, I was a little overzealous in trying to fit a heavy metcon with the oly lifts so here’s our familiar format. Use this as a test to see how the drills and training workout for you this cycle. Channel your […]

Weekly WOD Review 4/12/21

ZOOM video Account.. suspended until further notice! The fans and tv ratings have spoken! MONDAY For this particular workout, I am looking for each section to take around 10-12 minutes. Mix and match to your skill set and if you’d like to ascend weights and are not doing beefy, work with the coach on what […]

Weekly WOD Review 4/5/21

MONDAY A.) 10-12 Minutes For Quality Split Jerk/Push Jerk/Push Press 2-2-2-2-2 *Can be done from RACK or clean if desired B.) “Matrix Reloaded” 12e Alt DB Snatches 45/25, 50/35, or 12 Power Snatches 75/55-96/65 12 Burpees or Down-ups 20 DU (ADV: 30) 9e 9 20 DU (ADV: 30) 6 6 20 DU (ADV: 30) *Cash out: 2k […]

Week 3 – WOD Review 3/22/21

Monday   A) 8:00 AMRAP 15 Cal Machine 15 Russian KB Swings 53/35 (Power Cleans 95/65) (Power Cleans 115/75)   – rest 2:00 –   B) 8:00 AMRAP 15 Cal Machine 15 Goblet Squats 53/35 (Front Squat 95/65) (Front Squat 115/75)   C) Optional Accessory Workout (Pick 1)   Coaching Notes: These 8:00 time domains […]

Week 1 – WOD Review 3/8/21

Monday I encourage you to start light and build slowly over the course of about 20:00. It’s important that you give your legs a good amount of rest in between sets as they will become quickly fatigued each set. To help facilitate you to rest, complete some sort of “Pulling” accessory (listed below) during your […]