W.O.D. – Workout of the Day

October 16, 2018

October 16 2018
5:40 AM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Week 2 of Pull-up strength work. The purpose of this work is to develop the primary movers for
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October 14, 2018

October 15 2018
11:39 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a max over the course of 8-10 sets. Shoot for 80% of your current max if
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October 12, 2018

October 13 2018
10:37 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– GPP: Today’s workout is both mental and GPP Based. This is a great workout so don’t understand how functional
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October 11, 2018

October 12 2018
10:10 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a 2RM shoulder press in 6-7 sets. Have a plan in place to make logical
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October 10, 2018

October 11 2018
9:13 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Final week of Speed Front Box Squats. Weights should be 5% heavier, but you should still be able
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October 9, 2018

October 10 2018
9:19 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Skill: You have your choice today of two movements that need work. This work the focus is refining movement
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October 9, 2018

October 9 2018
12:01 AM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today is the beginning of a pull-up specialization plan. This will be done over the course of the
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October 7, 2018

October 8 2018
9:34 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1
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October 4, 2018

October 5 2018
10:09 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Skill: We are spending 15 minutes performing skill work with the Hang Power Snatch/Rope Climb. This work should not
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October 3, 2018

October 4 2018
11:22 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Week 2 of Speed work with Front Box Squat. Even though the weights are heavier, speed should be
…
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