Coach Mark

About Coach Mark

Coach Mark has created 2601 entries.

Entries By Coach Mark

September 1, 2017

September 2 2017
3:44 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Monday Labor day: Open gym at Mission Gorge only 8-10am
WOD

All For Time:

10 Power Snatches (135/95)

10 Bar Muscle Ups

600m Run

20 Single Arm KB Snatches (53/35)

20 Chest to Bar Pull-Ups

400m Run

30 American
…
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August 31, 2017

September 1 2017
6:42 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Miramar is closed for morning and noon classes Friday Sept 1, due to renovations. Normal schedule resumes at 4pm
- Monday Labor day: Open gym at Mission Gorge only 8-10am
Included in Warm-Up:

EMOM 8:

1) Front Rack Front and
…
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August 31, 2017

August 31 2017
5:25 AM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- Miramar is closed for morning and noon classes Friday Sept 1, due to renovations. Normal schedule resumes at 4pm
- Monday Labor day: Open gym at Mission Gorge only 8-10am
SWOD: (Shoulder Health)

3 Sets:

Prone (on Ground) Straight Arm
…
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August 29, 2017

August 30 2017
9:37 PM ByCoach Mark InW.O.D. - Workout of the Day
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SWOD 12 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE

Phase 2 (Linear Progression) Week 3/4

Phase 3 (Clusters) Week 0/4

Phase 4 (Testing)

SWOD:

Clean Grip Deadlift:

Work up to a tough 5 (beat last
…

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August 28, 2017

August 29 2017
8:45 PM ByCoach Mark InW.O.D. - Workout of the Day
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SWOD 12 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE

Phase 2 (Linear Progression) Week 3/4

Phase 3 (Clusters) Week 0/4

Phase 4 (Testing)

SWOD:

A1. Push Press 3 x 5

A2. Weighted Pull-Ups 3 x
…

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August 28, 2017

August 28 2017
5:09 AM ByCoach Mark InW.O.D. - Workout of the Day
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Included in Warm-Up:

EMOM 8:

1) Front and Rear Foot Elevated Split Squat x 6 @ 32X1 (weak side)

2) Midline Work

3) Front and Rear Foot Elevated Split Squat x 6 @ 32X1 (strong side)

4) Midline Work

*possible
…

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August 25, 2017

August 26 2017
11:57 PM ByCoach Mark InW.O.D. - Workout of the Day
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WOD

3 Rounds:

12 Alternating DB Power Snatches (40/30)

25 ft Single Arm Overhead Walking Lunge

12 Alternating DB Power Clean and Jerks

25 ft Single Arm Overhead Walking Lunge

Then, 800m Run, Then

3 Rounds:

12 Alternating DB Power
…

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August 24, 2017

August 25 2017
10:39 PM ByCoach Mark InW.O.D. - Workout of the Day
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Included in Warm-Up:

EMOM 8:

1) Front Rack Front and Rear Foot Elevated Split Squat x 6 @ 32X1 (weak side)

2) Midline Work

3) Front Rack Front and Rear Foot Elevated Split Squat x 6 @ 32X1 (strong side)
…

Read More
August 23, 2017

August 24 2017
6:26 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- Thursday August 24 is Bring a Friend Day! Bring a buddy for a beginner friendly workout!
SWOD: (Shoulder Health)

3 Sets:

Powell Raise x 8-10 (each)

½ Kneeling Landmine Press x 8-10 (each)

Single Arm Banded Hanging
…
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August 22, 2017

August 23 2017
6:30 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- Thursday August 24 is Bring a Friend Day! Bring a buddy for a beginner friendly workout!
SWOD 12 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE

Phase 2 (Linear Progression) Week 2/4

Phase 3 (Clusters)
…
Read More

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