WOD Review 8/20/18

MONDAY Now that we've completed around 4-5 weeks of handstand walking skill practice, we are going to transition to muscle ups. Choose appropriate work give where you are at with muscle ups. As an FYI, the "Foundational" piece is not…

Weekly WOD Overview – 8/13/18

Monday A.) 2 Clean & Jerks on the minute for 12 minutes Rx'd folks start light and gradually add as you go.  ADV. folks (those of you that have been doing olympic lifts for over a year) start as close to 75% of your 1RM as possible, or…

Weekly WOD Insights 7/23/18

, , ,
Rise and shine, ready to grind! New week brings a new life. Let's get it! Building off of my recent post, there are plenty of options of "REDOs" this week. There are two exact WODS we did previously as well as a couple with similar formats that…

Weekly WOD Insight 7/16/18

,
For anyone planning on training Friday, Saturday and Sunday, there is some running on each of those days.  While it's less than 2 miles total, spread out over 3 days, for some it may still be a bit much.  Keep in mind that rowing, bike, or…

Weekly Workout Overview – 6/18/18

Monday - Even though it's been almost one year since I did this workout, I distinctly remember it for it's intensity and simplicity.  Choose a version that you can link or hit QUICK singles on the ground to overhead.  In all reality, this…

Weekly WOD Insight 5/21/18

Monday We'll start off with our weekly olympic EMOM where our focus is on dialing in the technique of the Clean & Jerk, or if you choose, the Snatch.  If you're still relatively new to either of these lifts, definitely stick with the two…

Weekly WOD Insights 5/7/18

,
MONDAY Our EMOM formats are used in a couple ways. Sometimes the focus is more about volume/conditioning by going longer or maybe more reps with less rest (every minute), or other times it's to be able to go heavier with attempting every 90…

WOD Insights 4/30/18

  Monday - While many of you have gotten some good drill work while doing our 10 minutes of skill prior to some of our metcons, this week we're gonna go back to an alternating EMOM format to develop the fundamental strength needed to get…

Weekly WOD Insights 4/9/18

, ,
MONDAY We've followed this EMOM format for some time now. It's a great way to gradually warm-up, keep you focused and on task during the session, and it forces you to make quick adjustments. That being said, some of you who are just starting…