WOD Nov 16 – 22

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 Cat/Cow, 10/10 FLR/Pushup Plus, x10 FRC style “Fire Hydrant”, 10/10 FRC Standing Windmill/Arm circle, 5/5 Hanging Ring Internal/External Rotation, 5/5 Ido Squat 2.0 WOD Our Core … Read More

Weightlifting Week of 11.16.15

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 – 85% x 1 rep x 3 sets B. Clean & Jerk – 85% x 1 rep x 3 sets C. Back Squat … Read More

Strength WOD – Nov 9 – 15

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 – Nov 9 – 15

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 Run/Row/Ride/Rope 3-5′ Cat/Cow x6-10 Inchworm x10 FLR-Pushup Plus x10 Lateral Brachiation 2 trips Arch Hang x10 Small Shoulder Swing/Kip Swing x10 Ido Squat Seq 2 WOD … Read More