WOD - Sat, May 4IntentToday we have a simple station rotation where teams of 2 get a chance to split up the work at each station however they want to!…
coachMay 3, 2024
WOD WOD, April 8, 2022
FridayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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WOD - Fri, May 3IntentToday we start with some barbell jumping jacks and then do some more in the conditioning! JK, but seriously. Today we keep the load light and…
coachMay 2, 2024
WOD - Thu, May 2IntentSAME prescription as last week for front squats. The goal here is to try to enhance the load you move on EACH SET. So look back…
coachMay 1, 2024
WOD - Wed, May 1IntentSkills for hanging and pulling. Don’t forget “virtuosity”. This term means doing the common uncommonly well. Even the most advanced athletes will take their fitness/capacity to…
coachApril 30, 2024
WOD - Tue, Apr 30IntentToday we attack the upper body in the form of bench press, then tack on a mere 150 push ups to follow. The pump will be…
coachApril 29, 2024
WOD - Mon, Apr 29IntentToday we kick the week off with some hybrid strength work. Last week’s front squat session was a preface for a theme over the next couple…
coachApril 28, 2024
WOD - Sun, Apr 28Warm UpCoaches ChoiceSingle arm press (Weight)Landmine pressEvery 90 seconds 4x7WorkOut (Checkmark)6 rounds EMOM1: Minute Heavy sled push. Heavy as athlete can go2: Minute 10x DB Situp…
coachApril 27, 2024
WOD - Sat, Apr 27IntentMurph prep for memorial day! Let’s start building some volume with a vest if you want to wear one for the workout on that day and…
coachApril 26, 2024