W.O.D. – Workout of the Day

August 22, 2017

August 23 2017
6:30 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
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
August 21, 2017

August 22 2017
9:40 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
SWOD 12 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE

Phase 2 (Linear Progression) Week 2/4

Phase 3 (Clusters) Week 0/4

Phase 4 (Testing)

SWOD:

A1. Push Press 3 x 5

A2. Weighted Pull-Ups 3 x
…

Read More
August 20, 2017

August 21 2017
4:47 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
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 examples of midline
…

Read More
August 19, 2017

August 19 2017
9:57 AM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
WOD

AMRAP 12:

400m Run

12 OHS (95/65)

8 T2B

Rest 4 Min

Death by Squat Clean and Jerk (95/65)

Share
…

Read More
August 17, 2017

August 18 2017
9:37 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
Announcements

WOD n BREW this FRIDAY NIGHT! Special 6pm class at uptown then we walk to Fall Brewing at 7pm! CLICK HERE

Included in Warm-Up:

EMOM 8:

1) Front Rack Bulgarian Split Squat x 6 @ 32X1 (weak side)
…

Read More
August 16, 2017

August 17 2017
7:17 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
Announcements

WOD n BREW this FRIDAY NIGHT! Special 6pm class at uptown then we walk to Fall Brewing at 7pm! CLICK HERE

SWOD: (Shoulder Health)

3 Sets:

Prone (on Ground) Straight Arm Raises (i position) with 2 sec pause x
…

Read More
August 15, 2017

August 16 2017
9:54 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
Announcements

WOD n BREW this FRIDAY NIGHT! Special 6pm class at uptown then we walk to Fall Brewing at 7pm! CLICK HERE

SWOD 12 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE

Phase 2 (Linear Progression) Week
…

Read More
August 14, 2017

August 15 2017
7:01 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
Announcements

WOD n BREW this FRIDAY NIGHT! Special 6pm class at uptown then we walk to Fall Brewing at 7pm! CLICK HERE

SWOD 12 Week Roadmap:

Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE

Phase 2 (Linear Progression)
…

Read More
August 13, 2017

August 14 2017
6:45 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
Included in Warm-Up:
EMOM 8:
1) Bulgarian Split Squat x 6 @ 32X1 (weak side)
2) Midline Work
3) Bulgarian Split Squat x 6 @ 32X1 (strong side)
4) Midline Work
*midline work examples: barbell roll outs x 6-8 / …

Read More
August 11, 2017

August 12 2017
9:54 PM ByCoach Mark InW.O.D. - Workout of the Day
Facebook

Twitter

Google+
WOD

AMRAP 3:

3 Strict Ring Pull-Ups

6 Shoulder to Overhead (115/75)

Rest 2 Min

AMRAP 3:

6 Toes to Bar

6 Deadlifts (205/145) (add plates to existing bar)

Rest 2 Min

X 2 Rounds, score
…

Read More