W.O.D. – Workout of the Day

February 7, 2019

February 8 2019
9:26 PM ByCoach Mark InW.O.D. - Workout of the Day
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February 2019 Preorder! CLICK HERE to get your gear!
A) Whiteboard Brief (0:00 – 3:00)
– Strength: The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan to
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February 6, 2019

February 7 2019
5:13 PM ByCoach Mark InW.O.D. - Workout of the Day
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- February 2019 Preorder! CLICK HERE to get your gear!
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to
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February 5, 2019

February 6 2019
9:37 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval
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February 4, 2019

February 5 2019
8:46 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we are performing ”cluster sets” which are small bouts of rest in between sets which will allow you to perform more volume than a straight set. In this case 2.2.2 resting
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January 31, 2019

February 1 2019
5:39 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat
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January 30, 2019

January 31 2019
9:57 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: This is the final week of this work. All sets should be heavy today/challenging.
– Metcon: Benchmark workout that is going challenge you to work at a high effort to finish under
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January 29, 2019

January 30 2019
9:07 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s workouts have two objectives: aerobic capacity and skill under fatigue. Keep your
effort around 80%.

B) Warm Up (3:00 – 20:00)
“Joe DeFranco Limber 11”
Foam Roll IT Band
Foam Roll
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January 28, 2019

January 29 2019
8:37 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Metcon: After an entire month of training the musculature that assists movements like chin ups and HSPU we are putting all our work together to test both the HSPU and chin up. The
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January 27, 2019

January 28 2019
9:57 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we are working up to a 2RM in the Box Front Squat and performing accessory work (metcon.) The Front Box Squat will be the same technique as our speed box squats
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January 24, 2019

January 25 2019
7:43 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today’s EMOM we’ll perform some strength work for the back, biceps, triceps, and core. All intervals should doable so make sure your scaling is on point.
– GOAT WOD: We’ll then perform
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