W.O.D. – Workout of the Day

September 17, 2017

September 18 2017
7:39 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 COMPLETE

Phase 3 (Clusters) Week 2/4

Phase 4 (Testing)

SWOD:

Back Squat Cluster 4 x 2.2.1

*rest 30 seconds between clusters, rest
…

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September 15, 2017

September 15 2017
6:12 AM 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 COMPLETE

Phase 3 (Clusters) Week 1/4

Phase 4 (Testing)

SWOD:

Front Squat Clusters 4 x 2.2.2

*rest 30 seconds between clusters,
…

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September 13, 2017

September 14 2018
7:20 PM ByCoach Mark InW.O.D. - Workout of the Day
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Skill:

Pose Running Drills Week 1: Posture

WOD:

AMRAP 16:

100m Run

10 Sit-Ups

1 Muscle Up

200m Run

20 Sit-Ups

2 Muscle Ups

300m Run

30 Sit-Ups

3 Muscle Ups

400m Run

40 Sit-Ups

4 Muscle
…

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September 12, 2017

September 13 2017
7:59 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 COMPLETE

Phase 3 (Clusters) Week 1/4

Phase 4 (Testing)

SWOD:

Every 90 Seconds x 8 Sets:

Slow Motion Power Clean +
…

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September 11, 2017

September 12 2017
8:20 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 COMPLETE

Phase 3 (Clusters) Week 1/4

Phase 4 (Testing)

SWOD

A. Every 90 Sec x 6 Sets:

3-12 Chest to Bar Pull-Ups
…

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September 10, 2017

September 11 2017
8:25 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 COMPLETE

Phase 3 (Clusters) Week 1/4

Phase 4 (Testing)

SWOD:

Back Squat Clusters 4 sets x 2.2.2

*rest 30 seconds between
…

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September 9, 2017

September 9 2017
5:33 AM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- No 8am class this Saturday at Miramar and Mission Gorge. We are holding our staff meeting at this time.
WOD

6 Sets: 3 Min on, 1 Min rest between sets:

Sets 1,3,5:

200m Run

10 T2B

Then, Max Ball
…
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September 8, 2017

September 8 2017
5:40 AM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- No 8am class this Saturday at Miramar and Mission Gorge. We are holding our staff meeting at this time.
SWOD

Work up to a new 5RM Then,
2 x 5 @ 90% of the tough 5
1st set is …
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September 6, 2017

September 7 2017
8:56 PM ByCoach Mark InW.O.D. - Workout of the Day
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Announcements:
- No 8am class this Saturday at Miramar and Mission Gorge. We are holding our staff meeting at this time.
Skill:

Bar Muscle Ups

WOD:

5 Rounds:

10 Inverted Rows

100m Farmers Carry (70/53)

Rest 2
…
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September 5, 2017

September 6 2017
8:32 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 4/4

Phase 3 (Clusters) Week 0/4

Phase 4 (Testing)

SWOD:

Clean Grip Deadlift:

Work up to a 5RM

Then, if time
…

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