WOD

12/7

SATURDAY, DECEMBER 7TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Metcon: Have fun today and work with a partner - one person working at a time and split however you deem to be appropriate. What coaches need to know: - Metcon: High-Intensity Intervals - Goal: [...]

12/6

FRIDAY, DECEMBER 6TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Perform 5 challenging sets of Chin-up + a 5 second negative on each rep. - Metcon: Task domain version of "Jack" - loading should be light and allow for all rounds to be done [...]

12/5

THURSDAY, DECEMBER 5TH A) NOTES ABOUT TODAY'S TRAINING What clients need to know: - Strength: Week 2 and final week of Snatch work. The goal today is to hit a heavy single over the course of 12 sets. - Metcon: On paper this one doesn't look too bad, but in [...]

12/4

WEDNESDAY, DECEMBER 4TH A) NOTES ABOUT TODAY'S TRAINING What clients need to know: - Metcon: Long conditioning piece with bits of local fatigue training and aerobic power. Find a pace that you can sustain for the duration - expect this to take 20+ minutes. - What coaches need to know: [...]

12/3

TUESDAY, DECEMBER 3RD A) NOTES ABOUT TODAY'S TRAINING What Clients Need to know: - Strength: Build to a heavy set of 6 in 6 sets on medium grip bench press. - Metcon: Mixed modality EMOM - you should have enough rest to transition but expect to be challenged by this [...]

12/2

MONDAY, DECEMBER 2ND A) NOTES ABOUT TODAY'S TRAINING What clients need to know: - Strength: Build to a 1RM Thruster from the rack. - Metcon: Go fast or go home! Push your limits today with pace and go light on your thrusters - treat this workout as you would Fran. [...]

11/30

SATURDAY, NOVEMBER 30TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Metcon: Work with a partner today - one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect power cleans. What the coach needs [...]

11/29

8:30 & 9:30am group training! FRIDAY, NOVEMBER 29TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Strength: Strength ONLY work today to take advantage of all the extra calories you've taken in! Have fun and move some weight today! What the coach needs to know: - Strength: Submaximal [...]

Turkey Bowl Workout

8:30am group training Thanksgiving Football Workout 2, 12:00 min half’ s  2 min “half time”  Teams of 3, 2 work, 1 rests.   First half   Touch Down:  100 aKBS 53/35/26 75 Wall balls (Standard) 50 box jumps 24/20/12 Extra point:    50 singles 20 push ups 20 mtn climbers Field goal:  40 pull ups –Sub:  Banded or ring row 40 ab Mat [...]

11/27

WEDNESDAY, NOVEMBER 27TH A) NOTES ABOUT TODAY'S TRAINING What the client needs to know: - Skill: Week 3 of gymnastics skill work - the final week of this work so you should be feeling good about your new-found skills. - Metcon: Look to sustain a moderate level of output for both the [...]