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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! [...]
Week Ahead (9/30)
Team, Here's our plan this week: Monday - 3 Minutes on/90s off for a few rounds with heavier than normal Power Cleans, Push-Ups, Box Jumps. Great hip mobility work afterwards. Tuesday - Dips and Bent [...]
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STRENGTH A1 - Barbell Romanian Deadlift 4x8* *Aim for 70-80% 1 RM DL A2 - KB Pullover 4x10 WOD AMRAP 14 7 Pull-Ups 40 Double Unders 11 Push-Ups
The Week Ahead (9/22)
Friends, I hope you had a lovely weekend. We're incredibly excited to offer sprinting 101 with coach Turner this coming Sunday, the 29th, with coach Turner. The Fields at RFK at 10 AM. Expect an [...]
The Week Ahead (9/16)
Friends, we've got another awesome week ahead. And thanks to all those that came to our Sunday Handstand Push-Up seminar, hopefully you can apply what you learned Tuesday! Monday - Core Strength EMOM up [...]
The Week Ahead (9/9/24)
Team, OH man it looks and feels like Fall, hope you guys got outside. Should be another fun and diverse week: Monday - Strength Day. Squats, followed by an EMOM with Strict Press, Barbell Bent [...]
WOD
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Strength A1 Power Clean + Front Squat 5x2 (Power Clean, Front Squat, PC, FS) WOD 3 Rounds for Time Run 400m 20 DB Snatch (50/35) rest 90s
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Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Bent Over Row 4x12/Arm Partner WOD You Go I Go 18 Rounds (9 Each) 8 DB Snatch (50/35) 8 Wall Ball (20/14) 2 50" Shuttle Run [...]
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WOD For Time: For Time 1000m Row 40 Walking Lunge 20 Toes to Bar 60/45 Cal Bike 40 Walking Lunges 20 Toes to Bar 150 Double Unders 40 Walking Lunge 20 Toes to Bar Player's [...]
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Skill/Strength A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band A2 Headstand Tuck OR Leg Lift 4x5-10 (See this as HSPU kip practice) WOD Diane Stuff 2.0 [...]
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Double Strength A1 Power Clean + Front Squat 5x3 (Power Clean, Front Squat, PC, FS, PC, FS) B1 Bench Press 4x6 B2 Pendlay Row 4x10
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Core Strength A1 Single Leg Hip Flexor Sit-Up 3x8/side A2 Superman Swimmer 3x15 WOD 8 Rounds for Time 1 Turkish Get-Up (53/35)(L or R) 15 Single Arm KB Swings (53/35) Run 100m
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