W.O.D. – Workout of the Day

September 17, 2018

September 18 2018
9:13 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– Strength: Today’s gymnastics superset entails ”sub-maximal” work meaning you’ll stop 1-2 reps shy of failure for each set of HSPU and strict pull-ups. Keep track of your volume for each set. We’ll perform
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September 16, 2018

September 17 2018
8:03 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– Strength: Today you’ll have one barbell where you’ll add weight each set with the goal of building to a challenging set. These EMOM sets do not include your warm-up sets so you’ll likely
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September 13, 2018

September 14 2018
6:10 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– Metcon: Benchmark workout with a fair amount of work in 2 rounds. Be smart and don’t hit failure with your push-ups; break your sets strategically. 80% effort.

B) Warm Up/Mobility (3:00 – 15:00)
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September 12, 2018

September 13 2018
8:36 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– Strength: Week 2 of Back Squats. Weights are heavier this week so it’s okay if you don’t feel ”fast,” but the execution needs to be your main focus today.

– Metcon: Don’t let
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September 11, 2018

September 12 2018
8:30 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– GPP: Today’s workout is intended to done at 100% effort, but rest as needed between sets. Because of the combination of the movements and because you’ll receive enough rest between sets you should
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September 10, 2018

September 11 2018
8:07 PM ByCoach Mark InW.O.D. - Workout of the Day
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TUESDAY, SEPTEMBER 11TH, 2018

A) Whiteboard Brief (0:00 – 3:00)

– Prep: We only have a limited amount of time to warm-up for the metcon so between sets make sure your equipment and scaling is good to go.

– Metcon:
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September 10, 2018

September 10 2018
7:58 AM ByCoach Mark InW.O.D. - Workout of the Day
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MONDAY, SEPTEMBER 10TH, 2018

A) Whiteboard Brief (0:00 – 3:00)

– Skill: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare for the EMOM.

– Metcon: Today
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September 7, 2018

September 7 2018
11:34 AM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– Strength: Shoulder/Lat work today. Seated Shoulder presses are a relatively new movement for us. Use a weight that is challenging but doesn’t break your form.

– Metcon: Each interval is intended to give
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September 5, 2018

September 6 2018
3:49 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– Strength: Week 1 of Speed Back Squats. Today we’ll perform 3 sets of 3 @70% of 1RM and then 3 x 3 @75%. All sets should be fast/perfect technique.

– Metcon: Benchmark workout.
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September 4, 2018

September 5 2018
9:00 PM ByCoach Mark InW.O.D. - Workout of the Day
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A) Whiteboard Brief (0:00 – 3:00)

– Skill: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals.

– Metcon: Your goal should be to
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