Tag Archives: WODs

RE-TEST WEEK | 5/15/17 – 5/21/17

Memorial Day Weekend “MURPH” Saturday, 5/27 8am and 9am heats. There will be an online sign up through Front Desk HQ coming soon! _________________________ RE-TEST WEEK! Go hard and have fun.  Monday 5/15 Strength and CP Battery A. Upper Body Push Close Grip Bench Press 1RM *Index fingers where the smooth and knurl meet B. Upper […]

Weekly Training WODs | Week 5: 4/17/17-4/23/17

WEEKLY TRAINING | Week 5 Monday 4/17 Intent: Strength & CP Battery. Upper push and Pull. Midline work. Build upper body strength and stability. Whether your goal is ultimate body composition or top notch performance, the shoulders and upper body must be balanced and strong. Please follow the details (sets, reps, rest, tempo, percentages) because these […]

Weekly Training WODs | Week 3: 4/3/17-4/9/17

WEEKLY TRAINING WODs | Cycle Week 3  Monday 4/3 Intent: Strength & CP Battery. Upper push and Pull. Midline work. Build upper body strength and stability. Whether your goal is ultimate body composition or top notch performance, the shoulders and upper body must be balanced and strong. Please follow the details (sets, reps, rest, tempo, percentages) […]

Deload & Transition Week | 3/13/17 – 3/19/17

Reminder: There will be no classes on Saturday because of WOD Crawl V! Feel free to come watch and hang out if you are not participating. Participants please be here at 8:30am. __________________________ Monday 3/13 A. Upper Push  5RM Bench Press Sets: 4-5 climbing to 5RM Rest: 2 min between efforts Tempo: 20X1 Upper Pull […]

Weekly Training | 2/13/17 – 2/19/17

  WEEKLY TRAINING WODs. Week 4 of current cycle. Monday 2/13 Warm Up 3 Min Z1 Mobility 5-10 min EMOM 30 1: 5-7 Upper Body Pull (Pull Up or Ring Row) 2: 7-9 Upper Body Push 3: 12 Goblet Squats (53/35) or Pistols (6/leg) Cool Down Roll Lats and Quads Stretch Chest _______________________ Tuesday 2/14 […]