WODS – Oct 23 – 29

admin201 Workouts of the Week

Training Purpose We’re 3 weeks into this block, and basically halfway through! If you haven’t noticed already, there’s a bit of a shoulder and torso strengthening/conditioning block hiding inside this one. This serves both to improve your core control during the lifts and to prepare you for the next block, which is going to be focused on handstands. You’ll be … Read More

WODS – Oct 16 – 27

admin201 Workouts of the Week

Training Purpose We’re officially 2 weeks into our micro block focused on the Clean and Jerk and Snatch. For those of you new to the lifts, we want to focus on really dialing in understanding of the movements before we start concerning ourselves with weight. Technique before intensity. For those of you who aren’t novices, take this time to revisit … Read More

WODS – OCT 9 – 15

admin201 Workouts of the Week

Training Purpose We’re entering the first “real” week of the Olympic lifting block. The focus in this block is to familiarize anyone new to weightlifting with the movements, and to give everyone who is familiar with them a chance to practice. On the mobility side of things we will be exploring how things like your triceps and rotator cuff muscles … Read More

WODS – Oct 2 – 8

admin201 Workouts of the Week

Training Purpose We just finished a mini-block focused on building up your hip and back strength in order to bump up your back squat numbers. It was only 5 weeks long. Traditionally, a lifting block focused on lower body strength would range from 8 to 16 weeks in length. If you managed to do the Monday and Wednesday Development WODs … Read More

WODS – Sept 25 – Oct 1

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. FRC CARS Shoulder Rotations FRC CARS Hip Rotations Sidelying Windmills FRC Sleeper Stretch Cat/Cow Wrist Pushup Seq FLR/Pushup + Front Plank 60″ Inchworm to Stand Squat Squat to Kneeling Cossack Squat Butterfly to 90/90 FRC 90/90 int/ext rotations Child’s Pose SLR, 10/10 FRC Americana Stretch … Read More