LATEST WOD

Thursday, October 19th

Skill: Same intent with skill work as last week. This will give athletes two sessions with the same skill to really reinforce proper motor patterns. If it’s an althete’s first week make sure they choose a skill that lines up with their ability. Metcon: We are looking...

Wednesday, October 18th

Strength: Hang Pwr Clean + PP + PJ should be a moderate load for those comfortable with the movement. For those that are not, make sure they either work technique with light loads of use the beginner option that is available. Athletes should try to add 5-10# from last...

Tuesday, October 17th

Metcon: Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. Athletes should only spend 60-90s on Double Unders otherwise they need to scale volume. Abmat sit-ups can be done butterfly style,...

Monday, October 16th

Strength: Make progressive jumps in weight. Have a plan in mind before starting. The 1 second pause is merely to break up phases of the lift. Make sure it’s a full one-one thousand. This is a repeat benchmark from Month 2/Week 1 Metcon: Power cleans are intended to be...

Friday, October 13th

Strength: Week 1 of Dynamic work with Front box squat and Power snatch. All sets need to be explosive so augment loading if needed. Remember, if you cannot maintain bar speed with box squats then you need to go lighter. This strength session should not take longer...

Thursday, October 12th

Skill: Spend 5 minutes working on 1 skill then perform in an EMOM. The purpose of performing in an EMOM is to practice your movement will your heart-rate slighly elevated. Metcon: Athletes should only have to break their sets up 1-2x during their 60s work interval....

Wednesday, October 11th

Strength: Week 1 of Dynamic Work with HPC + PP + PJ. The intent here is be efficient with all three movements, but loads should be moderately heavy. We will be performing these next week as well. The percentage is based off of athletes max push press, but feel free to...

Tuesday, October 10th

GPP: Conditioning today is more GPP Based. Runs should be 100%. This training session is taking into account that we performed a max deadlift yesterday so CNS recovery is key. Rest option is up to your athletes, but they should need at least a full 2:00 of rest...

Monday, October 9th

Strength: Progressively build to a 1RM. Sets should look something like 5-3-2-1-1-1-1..Make sure you don’t spend too much energy performing higher rep sets. Once they can “feel” the weight (70% of above) start performing singles. Metcon: 100% effort. Try to match...

Friday, October 6th

Strength: The intent today is to change things up and give athletes a break from the same format. Nothing today needs to be maximal, but spend the time working technique as well as getting in some accessory work. The bulk of your class time will be spent working the...

Thursday, October 5th

Metcon: This workout is all about strategy. Teams that partition work the best will have the higher totals. This is great aerobic piece that will not only improve recovery but allow athletes to get some steady-state work in. Rx-Rx+ scores should look for 7k+ meters....

Wednesday, October 4th

Strength: If floor press max is more than the athletes close grip bench press then the athlete needs to work on using their legs more with their bench press. These are great for enhancing lockout so make sure athletes keep elbows and have a spot. Metcon: Gymnastics...

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