Strength WOD – Oct 26 – Nov 1

adminStrength Program

Weekly Priorities Sleep, eat, and be prepared to get after every session with your best effort. Make sure you take the time to warm up. When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training. If you pay attention, ask the coaches and trust their feedback, you will probably … Read More

WOD – Oct 26 – Nov 1

adminWODs

Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Forward Bend/Inchworm/Updog back to Standing flow, x5 Cossack/Tripod/Bridge flow, 3/3 Bird Dog Plank, 4×15″ Dynamic Hop to Ready Stance, x10 (3 hops/1 Stance) WOD Our Core … Read More

Weightlifting Week of 10.26.15

jonathanthomWeightlifting Program

Monday Warm Up 3 Kettlebell Turkish Get-up RL 6 KB Goblet Squats 12 Russian KB Swings x 2 sets + Empty Bar Work Include Pos 2 to Pos 1 Rhythm for Snatch & Clean WOD A. Snatch – heavy 3 in 12 minutes B. Clean & Jerk – heavy 3+1 or 1+3 in 12 minutes – Each set is 3 … Read More

Strength WOD Oct 19-25

adminStrength Program

Weekly Priorities Sleep, eat, and be prepared to get after every session with your best effort. Make sure you take the time to warm up. When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training. If you pay attention, ask the coaches and trust their feedback, you will probably … Read More