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The Week of 11/11 …
Team and Friends, Hope everyone had a great weekend. The week ahead... Monday - Sumo Deadlift strength, paired with a really nice hip prehab motion. Then a strength-y EMOM with lunges (held in the front [...]
The Week Ahead 11/4…
Team, I'm proud of you all for pushing it a bit the last few weeks. I don't think there have been a ton of "heroic" WODs, but they've been consistently challenging. Remember, if you find [...]
The Week Ahead 10/28
It's getting darker and colder... but the secret to warmth was inside you all along: movement! Thanks to all who attended the Battle of the Classes this past Saturday, and look to our whiteboard and [...]
The Week Ahead, 10/20…
Happy Fall! With the days getting shorter, it feels like Autumn is here. I"m not sure how you morning athletes do it! A few notes, then the week ahead: Coach Jake, our wonderful and irreplaceable [...]
The Week Ahead 10/14…
Friends, Team, the week ahead: Monday - Chin-Up Strength and a throwback to the 2014 Open! For Weighted Chin-Ups, we're reducing reps from 5 to 2s and 1s in an effort to push that strength. [...]
The Week Ahead (10/7)
Friends and Athletes, the week ahead: Note that this week is a great chance to test your progression... we're repeating THREE workouts from August. I hope to include plenty of opportunities to chart your gains! [...]
WOD
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Strength A1 - Push Press 4x5 A2 - Tricep Kickback 4x10/Arm Partner WOD You Go I Go 6 Rounds (3 Each) 10 Renegade Row (2x50/2x35) 1 50" Goblet Walking Lunge (1x50/1x35) then 10 Rounds (5 [...]
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STRENGTH A1 - Back Squat 1x20 A2 - 2x30s Frog Pose 2xMonster Walk (20 Each Direction) STRENGTH B1 - Incline Bench Press 4x8 B2 - Barbell Pendlay Row 4x10
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STENGTH Core Strength A1 - Landmine Rotation 3x20 A2 - KB Pullover Straight Leg Raise 3x15 (35/26) WOD 10 Rounds 2 Handstand Push-Up 4 Deadlift (225/155) Run 200m
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WOD AMRAP 22 24 Box Jumps (24"/20") 18 Burpees 12 Toes to Bar
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STRENGTH A1 - Tall Snatch + OHS 3x3* *Empty bar or minimal weight A2 - Strict Chest to Bar Chin-Up 4x3-5 @ Weight 4x3-5 @ Bodyweight 4x3=5 @ Strict Chin-Up 3x5+ @ Chin Up Negative/Practice/Band [...]
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STRENGTH A1 - Ring Dip 4x5 @ Weight 4x5 @ Strict Bodyweight 4x5+ @ Matador Strict 4x5 @ Matador Negative A2 - DB Bent Over Row 4x10/Arm STRENGTH EMOM 16 1 - 15/12 Cal Bike [...]
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