Tag Archives: monday

WOD 8/14/17

Monday, Week 4/Block 3 Skill  (Coach-led) Spend a few minutes working on DB Snatch Technique Strength Dumbbell Power Snatch 5 x 10 – 5 per arm, alternating. – Rest 90s-2:00 between sets. – Climb in weight if able. Conditioning “Ring of Fire” For time: 21-15-9 Overhead or Front Squats (115, 75) Pull-ups Rx+:(135, 95) (C2B Pull-ups) […]

WOD 8/7/17

Monday, Week 3/Block 3 Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. Be re-racking the weight and resting between reps we should be able to work with some […]

WOD 7/17/17

Monday, Week 4/Block 2 Strength Power Clean + Front Squat: Work up to a heavy 2 + 2. Rest 90s-2:00 between sets. – Adv: Work up to a max – Intermediate: Pick one weight and hit 5-6 sets with it. – Beginner Technique Work or Deadlifts, 5 x 4. Rest 2:00 Conditioning “3” For time: […]

WOD 7/10/17

Monday 7/10/17, Week 3/Block 2 Movement Prep 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward 5 ea Glute Hip Bridge Singe Leg (1 ct a top) Strength Sumo Deadlift Work up to heavy 1. Rest 2-3:00 – Beginner: 5 x 5, adding weight if form permits. – […]

Workout of the Day | Monday 6/26/17

Monday, Week 1/Block 2 A) Mobility as group 3 Sets of: 5 Cook Squats w. OH Reach 5 Reverse Lunges/leg 5 Split squats/leg B) Strength Paused Back Squat: Work up to a 3RM, with 1 count Pause at the bottom. Rest 2-3:00. C) Conditioning EMOM 10: ODD Minutes: 6 Touch N Go Power Clean and […]

Workout of the Day | 6/19/17

Monday 6/19/17, Week 4/Block 1 A) Strength Power Clean: 1RM. Rest 2:00 – 8-10 Total Sets – Beg: 10 x 2 working technique B) Conditioning “Open WOD 11.5” AMRAP 20: 5 Power Cleans (135, 95) 10 T2B 15 Wallballs (20, 14) L3: (115, 75) L2: (95, 65) (Knee Lifts) (14, 10) L1: (75, 55) (Knee […]

Monday, January 26, 2015

Note about the weather: Travel conditions on Tuesday into Wednesday morning are not looking very promising. We will most likely cancel some (if not all) classes. Come Monday and get in some great pre-blizzard training! We will keep the blog and Facebook up-to-date with any announcements and cancellations. Upcoming Events: Gym-wide “State of The Fort” meeting about […]