WOD - Mon, Dec 4IntentToday we are going heavy for the gains and improvements in our clean and jerk. The complex today demands 2 split jerks, this is going to…
coachDecember 3, 2023
WOD WOD, April 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt…
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WOD - Sun, Dec 3Metcon (Time)RX40-30-20-10-20-30-40Bike CalsRow Cals Long grinder, reduce calorie count if needed for this wod. Scaled: 35-25-15-10-15-25-35
coachDecember 2, 2023
WOD - Fri, Dec 1IntentHero Friday! No strength work going into this one so that we can spend time refining high skills and hopefully get someone their first ring muscle…
coachNovember 30, 2023
WOD - Thu, Nov 30IntentHEAVY DAY! Counter to yesterday’s training today we are putting all of our effort and energy on going big. All sets including set 1 should be…
coachNovember 29, 2023
WOD - Wed, Nov 29IntentNo strength work today! This puts a specific emphasis on the conditioning prescribed today. The goal is to run fast, run aggressive but only enough so…
coachNovember 28, 2023
WOD - Tue, Nov 28IntentToday’s strength work is upper body focused. We will execute 4 working sets of strict press and the goal is for all sets today to be…
coachNovember 27, 2023
WOD - Mon, Nov 27IntentBenchmark Monday! We open with some strength work today to keep the gains trending in the upward direction with our Front Squats. If you hit the…
coachNovember 26, 2023
WOD - Sun, Nov 26Warm up 3:00 Run, Row or BikeCoaches ChoiceBurn your Turkey Off (Time) 5 WODS8-6-4-2Thruster 95/135 75/115 65/95Bar MU/ C2Bar/ PullupRest recover ThenFlight Simulator10-20-30-40-50-40-30-20-10Double Unders / SinglesRest…
coachNovember 25, 2023