This week we have more of a strength focus, as well as working on our technique. We have more olympic lifts in our workouts this week, with a focus on balance on our snatches on Wednesday. We also have a 3 rep max clean from the hang position. On Thursday we have a 1.2 km med ball run, and a short but effective metcon that includes handstand push ups, calories on the bike and alternating jump lunges. We finish the week of with a benchmark classic in “Linda” featuring 3 movements (deadlift, bench press, clean), to test our strength and muscular endurance.Read More ¬Ľ
Were pushing the conditioning as well as our muscular endurance this week. We have a few running workouts starting on Monday when we do a running and wall ball couplet. On Tuesday we get to test both the anaerobic and aerobic systems with a max calorie bike as well as a 7 mins max burpee. We are also working a lot on our olympic lifting this week starting on Wednesday when we do a few 7 mins EMOM’s. We finish of the week with back to back benchmark WOD’s in Isabel and Grace.Read More ¬Ľ
This week were working on our endurance with the workouts being long and challenging. We have a tough couplet on Monday with thrusters and burpees, and a long endurance workout on Tuesday with skipping, rowing, and running. This week we have 3 long workouts, one on Wednesday, another on Friday, and the last one being on Sunday.
We’ve also been seeing great results with our olympic lifting especially on the cleans, so this week were introducing a new movement in the barbell power snatch. Were also adding a new body weight movement in the chest to bar pull ups.
This week were incorporating some max rep work in some of our strength movements, to build more strength, muscular endurance and increase work capacity. We start the week with a partner WOD to increase our conditioning, when we do some interval rowing sprints. On Wednesday we will further develop our olympic lifting technique when we do some power cleans and dumbbell snatches. We end the week with a long partner WOD.Read More ¬Ľ
This week were introducing a benchmark WOD as well as working on some of our technical movements. Were working on our cleans on Wednesday, double unders on Thursday, and were doing some ring dips on Friday. On Saturday were doing the benchmark WOD “Bear Complex” which is a very spicy workout. We end the week with some deadlifts and 400M med ball runs.Read More ¬Ľ
We are getting some sun this week, so we have two running WODs on Monday and, on Thursday. The previous week we did a barbell tabata and, due to its potency we are bringing it back this Wednesday. On Thursday we have some timed 500M rowing intervals with a run penalty, and the following day we have a burpee race with a partner. We end the week strong with “Diane” on Saturday and a long chipper WOD on Sunday.Read More ¬Ľ
This week we are working on some of our compound lifts, paired with some accessory movements to strengthen the target areas. We are also working on our olympic lifts this week. On Tuesday we have some cleans, and on Wednesday we have dumbbell snatches on the WOD. On Friday we have a spicy couplet, pairing rowing and body weight bench press. We end the week strong with some barbell tabata. See you all the new space!!Read More ¬Ľ
This week were incorporating some single arm/leg strength work to fix some deficiencies, and even out both sides of our body. On Wednesday were going to tackle a new hero WOD in “Scotty”, just a reminder as well that the prescribed weight is not mandatory, please scale the weight down to your fitness level and capability. On Saturday we have a lower body WOD, with both static movements and dynamic movements paired together, and of course just to make things a little spicier, we’ve also added some burpees. We end this week with another hero WOD in “JT”, which is all upper body work, so be prepared to feel the burn.Read More ¬Ľ
Were incorporating some burpee penalties on some of the WOD’s this week, to further increase intensity in workouts, as well as our overall conditioning. Monday’s workout is incredibly grip intensive with descending reps of toes to bar, and ascending reps of box jumps. Were also adding some jump squats on Wednesday to build explosive power in our legs, as well as develop muscular endurance for our lower body. On both Thursday and Friday our WOD is not for time, but for quality. Take this time to focus on good reps, and feel the target areas being worked. Saturday is the benchmark WOD “Filthy Fifty” and Sunday is a shorter version of “Barbara”Read More ¬Ľ
This week we have a lot of rowing work hitting three different energy systems. On Monday we have more of a paced row, on Tuesday we have a fast 1000M partner row, and on Wednesday we combine both pacing and speed on a 3 round burner. This week we have a running WOD on Friday, and a spicy wall ball/burpee workout to round of the week on Sunday.Read More ¬Ľ