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5 Total Sets (15:00 Block)
12 Double KB Bulgarian Split Squats @ 30x0 (6/Leg)
50s Double KB Front Rack Wall Sit
*Rest 1:30 Between Sets, stay across @ same weight.
10 Toes To Bar
20 Wall Balls
*Repeat WOD from September 10, 2018, who's been logging!?*
Weekly Movement Forecast
M- Bulgarian Split Squat/Wall Sit + Wall Ball/Toes to Bar
T- Triple-T-WOD (Tanktops + Teammates) Ski+Power Snatch + DU's
W- Tempo Back Squats / Bike+Row+KB Holds
TH- Close Grip bench Press + Pull-Ups / Strict Dips + Burpees to target
F-Seated Box Jumps + Hang Power Cleans
I hope everyone had a great time at the holiday party! I know I can speak on behalf of all the coaches, it was great seeing so many people come out from the community, and it was great to talk outside of class and build stronger relationships.
A big thank you to Brooks and Jamie for hosting us, and for continuing to pour everything they have into the business! We appreciate you both very much!
SPLIT SQUATS/WALL SIT/RETEST -Coming back around to our cycle focusing on single leg strength and some mental toughness! You’ll see the split squat reps stay the same but the Wall sit hold increases slightly in seconds. Depending on how the last time felt, let’s try to push ourselves to make a bump to the next size kettlebell. -We are going to be retesting a WOD from September 10, 2018. This was a WOD we made up to test you metabolically but also in the form of gymnastics capacity and mental toughness. Hopefully you’ve logged workouts! If not, I highly recommend. Logging workouts is a great way to actually see that you’re making progress. We often get lost in how we don’t have certain movements or that are times are too slow, but in reality all that matters is if we are getting a little bit better each day. Beating an old time on a WOD is proof of that, and should be very satisfying. Take a step back every so often and be grateful that you “get” to workout, and you “get” to show up and improve. It’s a beautiful thing to be able to move your body freely and should never be taken for granted.
BACK SQUATS -Week two! Like week one, we are continuing to work on the eccentric lower and staying as tight and controlled as possible through the duration of the lift. As we drop a rep, look for a slight increase in weight off of your previous week. Reminder that treating your warm up squats like they are a max out squat will set you up for more success. Use that same concentration and aggressiveness whole building so it transfers right over to the heavy weights.
BENCH PRESS + STRICT PULL-UPS -Loved this PUMP. Week two on our bench press and pull-ups cycle will have us dropping 2 reps and competing sets of 8 with a close grip. Continue to retract the scaps and have good lat tension each rep, and continue to build upon our strict strength for pull-ups. Keep things clean and scale to a progression that you can do perfectly so you can reap the most benefit.
EXPLOSIVE FRIDAY -We are taking this Friday to have a day to work on explosiveness. Our two movements of focus will be the Box Jump and the Hang Power Clean. The focus will be on utilizing an explosive extension on both movements for heigh and weight. Your class will then be capped off by a quick EMOM burner with the same movements. I’m looking forward to it!